Sleeping after a late TT session

[Zezima]

If I can't sleep it is usually a sign of playing the matches wrong where I didnt get physically exhausted but only mentally. You need both parts. So next time I will be moving more.

 

[lodro]

If I can't sleep it is usually a sign of playing the matches wrong where I didnt get physically exhausted but only mentally. You need both parts. So next time I will be moving more.

You can get physically exhausted to the extend that you are ready to fall over but if your mind is still running at 150 % you will still not sleep.

 

[Tyce]

2 beers helped (or was it 3?). But I tend to use Valerian tabs in these cases. Really gives me a solid nudge to shut my brain off.

 

[Takkyu_wa_inochi]

If I have a real 2h session with the coach which includes multiball, when I go home I am exhausted and just want to sleep

 

[MORTtheORT]

Now this is the curse of late sessions and large tournaments running over time. Very difficult to manage. The week in week out fixtures and training are difficult, but at tournaments, when you need to back up the next morning, it is a nightmare. Personally, I use a strong sleep-focused magnesium powder (Tablets do not absorb as well). For me, it helps the body relax and controls that racing mind. A high protein meal also helps bring on a food coma as well

 

[MORTtheORT]

You can get physically exhausted to the extend that you are ready to fall over but if your mind is still running at 150 % you will still not sleep.

It is particularly a factor if you are doing high intensity training regularly as your bodies hormones become a factor. If you do really intense training either late at night or early in the morning regularly....your body adapts and starts to fire up your hormones so you are ready and alert. A trick is to change the days etc you do the intense training. I have coached and been coaches in multiple sports to high levels and sports that are way more physically demanding then Table Tennis and this was a key coaching strategy including mini tapering sessions so the athletes can maximize days off recovery. Warm down is also important and let's be honest...most players just go home and eat without thinking of a warm down process.

 

[riemsesy]

I struggle with this too. I train from 19:30 until 22:00 or later 2 times per week.
So I asked chatgpt some questions of what I already have in the house what could support my sleep.

Protein (Quark + Whey)
Simple Carbs ( Honey / Marmalade)
Glycine (~3g)
Magnesium Bisglycinate
Melatonin (Low dose, ~0.3 – 1 mg)

This is what I eat / take when I get home at 22:00
I'm still kicking the blankets but I fall asleep a bit earlier.