Do you ever have trouble falling asleep on a trip after a long day of hiking? Stu does, and he’s discovered it’s more common than you’d think.

 

It’s 1am and the sound of hiking boots on floorboards reverberates through Laban Rata Guesthouse. The preparations for summiting Mt Kinabalu are underway.

What begins as the gentle footsteps of a few soon grows into a pummelling stampede. Bunk beds creak as more bleary-eyed hikers wake, and whispered conversations rise in volume. The crinkling of rain jackets and food packets disturbs those clinging to their sleep, and then someone switches on the lights. By 1:30am there’s no more regard for anyone still in bed.

 

 

Downstairs, a buffet breakfast of scrambled eggs, sausages, and chicken ham awaits. Hungry hikers pile their plates full. Outside, head lamps flicker about in the night sky.

The start of the trail is a staircase of wooden steps winding upwards, and the slowest hikers set off first. After the staircase, the trail returns to an earthen path before the greenery gives way to the rocky summit area. Atop the summit, a gentle wind blows across the exposed peak.

The sky glows royal blue against the grey rocks and paints a brilliant ambience. As dawn nears, the lights on the Borneo coastline shimmer, and clouds blanket the valleys below.

 

 

The descent from Mt Kinabalu proves to be the hardest part of the hike. It’s a slow march downhill, and the steps are conspicuously uneven, something I didn’t notice on the way up. The trail markers tick by, and I stop often to rest my weary knees. The final kilometre is a slow crawl to the end, and I slump on a metal seat, exhausted.

I return to Kota Kinabalu by late afternoon and imagine that sleep will come easily. Lying on the hotel bed, I gaze up at the cracks and stains on the ceiling, yet I’m unable to doze off.

Frustrated, I head to the waterfront for some dinner, believing that a full stomach will help me sleep. I return to the hotel after dark, and yet sleep continues to elude me. The hours tick by, 10pm, 11pm, and it’s not until midnight that I succumb. How, after all that physical exertion, was I awake for nearly 24 hours?

Six weeks after summiting Mt Kinabalu, the calls ring out at 1am again, this time at High Camp on the Mera Peak trail.

 

 

We’re stirred from our slumber as torchlights flash throughout the campsite, accompanied by the gentle waking calls of our Sherpa guides. Having slept in my hiking clothes, I need only to add a top layer and drag myself out of the tent. Nothing is easy at High Camp, and a slight altitude-induced headache persists as we prepare to set off for the summit at 6,476m.

We walk for hours in the dark and as dawn approaches, the sky transforms from black to a colourless grey and then a striking blue. Behind us, panoramic views of the Himalayas are illuminated.

 

 

There’s Lhotse and Nuptse, Cho Oyu, Makalu, and Kanchenjunga, and the mother of them all, Sagarmatha – Mt Everest. The rounded, pure white summit of Mera Peak appears before us, glowing like a shining prize. We summit successfully before returning to High Camp, and then down to Khare.

 

 

At Khare, we revel in our achievements, sharing our experiences with those on their way up. Huddled around a potbelly fireplace, we drink cups of tea and warm our feet. One by one, the hikers retire, heading to the warmth of their sleeping bags. None of us summiteers slept much at High Camp, and it has been a long, arduous day of walking.

As I lay down to rest, I feel it. The cogs in my head are spinning, churning. My muscles twitch, and it feels like electricity is running through my body. Not again.

As it turns out, post-hike insomnia is a thing.

There are several factors that can affect our ability to sleep after strenuous activity; importantly, there are also remedies.

Read more: Insomnia – How I Learnt to Deal With This Adventure-ruiner

Why can’t I sleep?

To discuss post-hike insomnia and how to overcome it, I sat down with Dr Viviana Jimenez and Sameera Suleman from the World Wellness Group. They explained some of the common symptoms and offered helpful suggestions to overcome them.

 

Hormones

We’ve all heard of adrenaline, the ‘fight or flight’ hormone that’s essential for climbing mountains or running marathons, but what about cortisol? Cortisol is the regulator that helps our body repair and recover. Sameera explains that after long periods of being ‘switched on’ our nervous system can remain on ‘high alert,’ making it difficult to sleep.

‘The sympathetic nervous system releases cortisol,’ adds Dr Jimenez. ‘With high levels of cortisol running through your body, accumulated through hiking or other strenuous activity, it affects our normal sleep cycle.’

So if you’re still buzzing hours after finishing the hike, this could be why.

 

Body Temperature

Any rigorous form of exercise, particularly over a long period of time, increases body temperature. Dr Jimenez highlights that, ‘our body can suffer additional stress when moving between warm and cold environments, for example, humid or freezing conditions outdoors and an air-conditioned or heated indoor setting. When our body overheats, sleep becomes more difficult’.

 

Dehydration

We all know that staying hydrated is essential when undertaking strenuous exercise, though it can sometimes be overlooked in our recovery. Dr Jimenez recommends keeping fluids up as much as possible; ‘In high altitudes, drink 6-7L per day’, she tells me.

It’s also important to avoid caffeinated drinks

‘If you don’t know what has or doesn’t have caffeine, my rule of thumb is, if the liquid is dark (without milk), then it has caffeine. Otherwise, read the ingredients list’, Dr Jimenez advises.

 

Stimulants

Food and drinks that are high in protein, caffeine, and other stimulants are found in the packs of every hiker and trail runner. They’re essential to achieving whatever goal we’ve set, helping us over hill tops and up mountain trails. However, the downside is that their effects can linger, making it harder to rest and sleep.

How to Manage Post-Hike Insomnia

The remedies for calming your body and mind following strenuous exercise are varied and will depend on the environment you’re in and what works for you.

 

Find Your Calm

Calming your body and mind can be tough after the excitement of a big day out, yet it’s essential for a good night’s sleep. Viviana and Sameera both recommend rhythmic movements such as slow rocking and stretching.

‘Stretching allows more oxygen into the muscles, which promotes relaxation’, highlights Dr Jimenez. ‘A nice gentle stretch focusing on your legs and back before bed will help you to sleep.’

Sameera also recommends other sensory remedies including dim lighting, calming sounds and scents, and if you have the luxury, a weighted blanket. All of this, she says, ‘will help your body feel safe, settled, and ready for rest’.

Scrolling on your phone is definitely not recommended, as the light stimulates the part of the brain that keeps you alert. Instead, read a book or listen to some soothing music.

 

Cool Your Body

We all need a shower after a workout, some of us more than others. A rinse in cool water will bring your body temperature down, making it easier to sleep. This may not always be possible, or appealing, and Sameera recommends other methods including ‘drinking cold drinks, sitting in an air-conditioned room, reducing layers, and a wet-wipe shower if no other options are available’.

 

Ditch the Celebratory Drinks

It can be tempting to celebrate your achievement with a drink, but alcohol is only going to impede your sleep. It’s best to save those drinks for another day, when your body is rested and not already overheated and dehydrated.

Instead, Dr Jimenez recommends drinking plenty of water and Hydralytes if you need some flavour, ‘but if you still want that hot brew, opt for herbal tea, as black and green tea both have caffeine’.

 

Eat Smart

It can be tempting to gorge on a big meal after a rigorous workout – a reward for effort, right? While a full stomach may feel comforting and deserved, it can hinder your sleep.

Dr Jimenez suggests eating lighter, ‘a smaller meal rich in carbohydrates and protein will help restore your energy. A simple pasta dish with chicken, or beans and quinoa if you’re vegetarian are a good meal base. You should avoid anything that’s fried, spicy, or processed, as these will be harder to digest and will have your body working overtime’ she tells me.

Find What Works For You

As with all health advice it’s important to find what works best for you. What’s your body telling you, and which remedies are most useful?

On the trail, you may have to substitute a shower for a dip in the river or wet wipes, and nobody’s packing a weighted blanket. However, we can all plan our meals and learn new recipes, switch off our phones, stretch before bed, and rest our body and mind, ready for another day of adventure.

Sweet dreams!

When Mental Health Meets the Outdoors

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