Sleep like shit on workout days

middle_aged_maniac · 02-29-2008, 07:35 PM

On days when I lift, I sleep like crap - wake up, toss and turn, etc. No problem going to sleep, just that the sleep itself isn't good. I'm usually totally whipped when I'm done working out.

On days when I do cardio or have off, I sleep fine.

My diet, hours, etc. are the same on those days...days I lift I perhaps take my protein a little bit differently (extra whey after workouts), but otherwise the same. I workout around 5 or 6pm...not really an option to change it.

Most days I sleep about 8 hours...

Anyone heard of the "sleep like shit on lifting days" syndrome?!? Advice?? I would think the sleep the night of your workout is really important for recovery so I'd like to get this fixed. I've tried various supplements for sleep (valerian, 5-HTP, melatonin, etc.) but they don't seem to change my sleeping on workout days.

Blitzkrieg · 02-29-2008, 07:55 PM

Sounds like you may be overtraining, how long do your workouts last?

heath95 · 02-29-2008, 08:01 PM

+1 ^^^^^^

maverick_76 · 02-29-2008, 08:15 PM

Yeah it sounds like you are overtraining. I would think either workout earlier in the day or don't pound yourself so hard, that's all I got...

MikeNYY420 · 02-29-2008, 08:19 PM

The only advice I can think of is try to get between 8-10 hours of sleep a night, tossing and turning or not.

Blitzkrieg · 02-29-2008, 08:27 PM

Sleep disturbances, tossing and turning, fatigue, etc are signs of overtraining.. if you in fact manage to sleep well in your off/cardio days its most likely overtraining, try to avoid sleeping pills and such. If you feel like this has been going on for quite some time (weeks, months) then I suggest you take a week off or so and get well rested then come back with a new approach, 90% of what you can achieve is all in your mind.. more isn't always better.

TheWall · 02-29-2008, 08:35 PM

Try some ZMA... Might help you sleep better.

And yes you might be over training.

middle_aged_maniac · 02-29-2008, 10:48 PM

You can overtrain in one workout!?!? I thought overtraining was when you didn't rest enough between workouts.

My workouts are usually 6-7 movements. I do train very hard and try to push myself. For each movement, I do usually one warmup set and then 3-4 sets of 8-12...so for example, I'm heading to the gym to do legs. I'll do squats, dead lifts, ham curls, calf raises, and lunges, and perhaps some abs afterward if I have the energy (usually not on leg day). I could do more but that's hitting all the leg muscles so I don't see the need.

Overall, from the time I change to the time I'm back at my locker, it's about 1 hour. However, I usually rest 60-120 seconds between sets, so that's a big chunk of that time. Plus, there are some hot girls with great bootys in my gym that beg to be admired, so that's another chunk of time.

**islander** · 03-01-2008, 01:37 AM

i would say plant yourself beside some chick whos doing stretching on the mats and stretch for a good 15 min after and even at home before you go to bed. remember it takes i think 45 seconds for a muscle to contract and do all the stretchy stuff properly, so hold it. also a good time to practice breathing technique.

**ZiR RED** · 03-02-2008, 07:25 PM

It's not over training. The effects of over training are felt over time, and you would have trouble sleeping every night, not just the night you train.

I don't think you unwind enough before bed.

Similar happens to me when I work late or am up late working on papers and projects. While I feel tired, I'm still mentally stimulated/aroused, and functional hormones are still elevated. On these nights, I have a terrible time falling asleep and then staying asleep. I feel like I'm still engaged in activity all night.

If I unwind (which I often feel too lazy to do) I sleep great. A calming walk through the woods behind my house, meditating, watching really soothing/boring TV, light reading, a hot bath, etc. all help to keep me asleep.

Br

Cain Marko · 03-02-2008, 07:30 PM

I had/have a similar problem, I sleep bad most of the time, try meditation or some other form of relaxation before sleeping

Blitzkrieg · 03-02-2008, 11:14 PM

Quote:

Originally Posted by ZiR RED

It's not over training. The effects of over training are felt over time, and you would have trouble sleeping every night, not just the night you train.

I don't think you unwind enough before bed.

Similar happens to me when I work late or am up late working on papers and projects. While I feel tired, I'm still mentally stimulated/aroused, and functional hormones are still elevated. On these nights, I have a terrible time falling asleep and then staying asleep. I feel like I'm still engaged in activity all night.

If I unwind (which I often feel too lazy to do) I sleep great. A calming walk through the woods behind my house, meditating, watching really soothing/boring TV, light reading, a hot bath, etc. all help to keep me asleep.

Br

Is this also related to the fact that he's training late in the afternoon or at night? or does that not have anything to do with it?

KM · 03-02-2008, 11:17 PM

Try doing something that allows you to get your mind off the stress that has gone on during the day. Something that lets you unwind, whether it be reading, masturbating

, or watching TV. Also, it could potentially do with what you're nutrition is before bed time. There's a chemical in milk that ignites once heated up that could help you fall asleep easier.

Maybe even take a nice shower before bed.