insomnia sucks

It does get old.  For the last 8 months, I've had it happening 3-5 nights a week.

Yep, monthly insomnia for me since forever. Last night up at 3 to go to the bathroom then never really went back to sleep. Definitely sucks. I started taking Melatonin during these sleepless cycles and it really helps.

Melatonin works sometimes for me. 

As far as a late evening swim, Our pool closes at seven and I don't hit town until 6:30 after 12-14 hours at work right now.  If I work out after 7:30, I usually can't go to bed until 11:00 and my alarm is 4:45, but rarely use the alarm.

Things that can help:

Not drinking alcohol

Reducing caffeine consumption, and eliminating it after 2pm

Working out earlier in the day (not training after 4pm)

Going to bed and getting up at the same time each day

Making sure you're properly fueled after your last workout of the day and not too hungry when you go to bed

Taking a warm shower or bath (though in the summer it could be that a cool one helps more)

Having an orgasm (seriously)

Do nothing in bed except sleep and sex--reading a paper book may be OK, but no tv, no computer/pad, no text. 

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One of the first warning signs of overreaching for me is waking up between 1:30-2 and having night sweats (like sheets soaked sweats).  I don't know if this could be part of your problem, but thought I'd throw it out there as I discovered last year it's not all that uncommon in endurance athletes doing a period of high volume or intensity.

For those who get stuck in the cycle of obsessing over NOT being a sleep, so much that you can't fall asleep, I really recommend learning to meditate.  I focus on my breathing (literally say, in my head, "in, out, in, out") and put the thoughts aside. Only then can I get back to sleep.  I am sure that insomnia as a condition is very complex, but I really think meditation is worth trying. 

Meditation is breath in - breath out - breathe   SQUIRREL!!!!!!  Then I am done for about 20 minutes.  ;-)

Life long rotating shift worker.

We already have exercise taken care of.

Benydryl helps me go to sleep, melatonin helps me stay/go back to sleep. And not that cheap Walgreens crap... go to any health store and get something good. I have recently went to Solar drops, cherry flavor... the best I have had. Sleep like a baby.

I never use "dope". Strict caffeine cut off of 6 hours before bed..... strict caffeine intake upon rising.

My mom taught me to meditate by relaxing parts of my body, from toes up to my head.

I don't get super distracted, because the thought process flows (toes, feet, ankles, calves) but it helps me relax.

Dude, nice to see you back.

SERIOUSLY... part with some knowledge on meletonin. Because it works for me, but I take it all the time... well for years now, and I do not think it is good to take anything forever... yet I do. What are long term effects for meletonin use?

Never heard we "need" less sleep.... we just "get" less sleep.... well, "they". Cause I'm not old.