Definitely ask a doctor about it, but using a beta blocker like nebivolol post overly-strenuous ride can allow you to relax and get the sleep you need. I was prescribed it, not for blood pressure issues, but as part of an anti-anxiety / stress management regimen. Even taking just 2.5mg was enough to get me out of the fight-or-flight feeling and relax enough to get great sleep even after a huge ride. It also has some other interesting properties, like improving no2 production and vasodilation. I’ve wondered if it may even help recovery, as Garmin shows my stress levels to be lower and I can get improved deep and REM sleep. I also haven’t seen any performance decrement either at low dose and infrequent use, if anything my power seems to be strong the days following it’s use (presumably from multiple days of solid recovery). It’s not prohibited by WADA/USADA either…
I can’t offer much help, but following with interest. I recently completed Raid Alpine, and it was sleep/ recovery I really struggled with. I had experienced it after night time workouts and evening races, but not finishing in the afternoon and then not sleeping at the night time.
There was a lot I’d prepare (mentally) better for if I was to do a similar trip again - I may have trouble convincing my GP to proscribe medication though*. I guess try the herbal remedies first.
*more is available over the counter in mainland europe, but I was nervous about using them for the first time mid event. And also how restful/ recovery the sleep would be, albeit it would be one thing off the cognitive load!
I have issues sleeping even if the workout/race is in the morning of that day - What medication is available over the counter in EU are you referring to? I would be willing to try some over the counter stuff as the poor nights sleep are messing with more than my recovery from training…
Interested in this as well.
500mg tryptophan also helps.
When I’m tired and wired like the OP, I also take melatonin.
Take it all early enough so it helps reduce sleep latency, not right before bed. You can even start taking tryptophan throughout the day to calm down. It’s not going to make you sleepy during the day unless it comes with a 3lb thanksgiving meal. Worth looking into and testing if you know you’ll be home and not driving (just in case, who knows).
Melatonin is not available OTC in the UK.
The following routine works for me:
Sleep with the window open all year round (UK).
Wear an eye mask during summer months / long light evenings.
Go to bed and get up at broadly the same time every day.
Read a book before bed.
L-theanine, taurine, tryptophan and ashwagandha about an hour or so before bed.
All of the above generally help me get a Good night’s sleep. Not sure which of the above supplements is responsible but I also have some crazy and very vivid and memorable dreams 
YMMV.
I thought melotonin and other options were availble otc in France, but it doesn’t seem so now I actually look. It seems like it’s the antihistamine based ones.
I just recently read an article about how German pharmacies near the Danish border sell a lot of melatonin to Danes, so it does seem like it is available in Germany.
Not sure of that. It was not otc some years ago. Maybe it has changed nowadays.
But weirdly from amazon you can buy sleep supplements full of melatonin and other stuff.
It seems these are some of the most ‘available’ options. When I had sleep disturbances earlier this year, the doctor recommended I have some OTC antihistamines.
I’m finding at the moment, that even zone 2 rides are leading to poor sleep.
(I am not generally a good sleeper).
This sounds too easy to be true, but it has really worked for me:
Lie on your back, and relax for a moment. Then deeply exhale. Now inhale deeply, for a count of 4 secs, and importantly hold your breath totally for 4-5secs, only then deeply exhale for 4 secs; repeat with the next successive 3 breaths (4 in total). When you next wake repeat the procedure.
If it helps please reply.
Good luck.
I’ve found that this does help if I inhale to the count of 2-3 and then exhale as slowly as possible (count of 8-10).