Needing help to sleep after playing sport

[Type R Tom]

I play basketball during the week in a local league, I’m now playing twice a week for the 1st and 2nd team which is good because I enjoy it. Problem is that I usually get home around 10-11pm and then it takes me ages to calm down / relax enough to fall asleep. It is often close to 1am before I drop off and as I get up at 4:15am 3 hours per night isn’t ideal!

Does anyone have any ideas that could help? Don’t really want to go down the line of chemicals yet but open to try things.

[StevieBee]

You'd normally expect vigorous exercise to aid sleep.

Are you eating after playing? Are you drinking recovery drinks or using energy supplements of any kind? A lot of these are loaded with caffeine so worth checking if you are.

[boyse7en]

I used to have this when I played in the badminton league. Matches usually finished around 11pm, although some would go on til after midnight.
The buzz/adrenalin seems to take a while to subside, and it made sleep difficult.

I used to have a hot shower when i got home, watch something dull on TV for 15 minutes just wrapped in the towel to cool down (the change in body temperature is an important part of your body recognising that it is due to sleep) and then go to bed. I'd read a book for a short while and cool down further, then get in bed and hopefully drop off.

[Type R Tom]

I'm not eating when I get home and drink nothing but water when playing, I sometimes have a recovery shake when I get home. I shower so the body temperature thing could be an issue, I am physically tired / achy but just feel wired.

[silverous]

I am exactly the same - I guess it is the adrenalin still pumping around, will watch with interest.

[Hoofy]

Try mindfulness meditation to get the brain to calm down.

Random video: https://www.youtube.com/watch?v=5ghm8J7LSlQ

[Roger Irrelevant]

I always find that I have trouble sleeping after a long fell race and they generally finish early/mid afternoon; I know that I'm not alone in this either. Despite people saying 'ooh bet you sleep well after running up all those mountains' it's exactly the opposite - I'm still buzzing hours later! It's the same if I do more moderate exercise later in the day too, so unfortunately I suspect if you need to be up at 4.15am the only answer to getting a half-decent kip beforehand is not to play basketball 'til late the night before...interested to hear other suggestions though.

[StevieBee]

Type R Tom said:

I sometimes have a recovery shake when I get home. ..................just feel wired.

Not saying it is this but check the ingredients. If it's loaded with sugars and caffeine or similar then this may be a cause.

[Matt_N]

I started riding time trials (cycling) this summer that are run in the evening, I have the same, get home, settle down but can’t sleep even though I’m tired from the exertion.

Must be the adrenaline of riding still flowing.

I’m training over winter to give the whole season a proper go but in the back of my mind is the sleep issue after riding, with a restless 3.5yr old sleep is already precious!

[Gary C]

Type R Tom said:

I'm not eating when I get home and drink nothing but water when playing, I sometimes have a recovery shake when I get home. I shower so the body temperature thing could be an issue, I am physically tired / achy but just feel wired.

Just water ?

Might be a little low on electrolytes ?

[Marcellus]

I'm similar to the OP, if I ride late then come bed time lie awake, so now don't bother and sit up reading my book until I feel tired.

However, if I go for a long ride on the weekend I have no problem having a kip on the sofa in the afternoon in front of the TV!