sleeplessness after evening workouts

Discussion in 'Health and Fitness' started by tankboy, May 9, 2007.

  1. tankboy

    tankboy New Member

    Hi,

    I posted a few months ago about how to make further gains, and TheMachine among others recommended the Bill Starr 5x5 program. I finally started the program and am now halfway through week four - I have been seeing consistent gains, so thanks very much for the advice, its really working out well.

    Only one small problem which someone might be able to help with. On monday I finish workout 1 in the gym around seven thirty or eight in the evening, go home , each like a horse, shower, take the dog for a quick stroll, and am usually in bed by about ten thirty - but then every week for the last few I havent slept very well - the last two weeks I have woken up in the middle of the night, and for want of something else to do I have a toasted tuna sandwich (i generally eat toast if I wake up in the night and can't get back to sleep). After that I go back to bed and sleep fine, tho missing an hour or two of sleep I am usually a bit tired the next day.

    Is my body just crying out for protein? Am I still high on endorphins? Somehow I dont seem to sleep very well.

    this doesnt happen on wednesday or friday tho, on those days I work out earlier in the day (due to my work schedule) so I usually finish my workout by around 5 or so. On those days I sleep fine! Anyone any advice on sleeping better on monday nights? Work means I can't get to the gym any earlier on mondays.

    Other than that tho, I am really happy with my results so far on the 5x5 - consistent strength gains, and I am starting to see a difference in the mirror too (which is always nice - my wife thinks so too!) so thanks very much to all the people who recommended it to me.

    Best wishes

    tankboy
     
  2. Agutrot-

    Agutrot- Jack of all Trades

    I don't know but my BJJ class finishes by 8:45 and I can't sleep until well after midnight so I feel your pain.
     
  3. Yohan

    Yohan In the Spirit of Yohan Supporter

    Get melatonin - it will help you sleep.
     
  4. BigRed389

    BigRed389 Valued Member

    I notice this only happens if I don't entirely wipe myself out.

    If I'm really absolutely exhausted, then I sleep like a baby after a protein shake and a shower.

    Otherwise...I'm up all night with restless legs...not fun.
     
  5. Lily

    Lily Valued Member

    tankboy - cut down on the evening meal but make sure you get enough protein and a little carb.

    I find taking my BCAA supplements once in a while helps me relax and sleep. I finish training around 9pm most nights. Make sure you cool down, take your mind off training as well.

    I used to sleep-practice my JJJ in bed and kick the crap out of my b/f (accidently of course). Luckily I've gone past that stage.
     
  6. Cuchulain82

    Cuchulain82 Custodia Legis

    @tankboy

    THere are some general things you can do- lay off the carbs and caffiene within a few hours of bed time, work out earlier in the day if possible, and if you want to take suppliments, ZMA and melatonin both make me sleep like a rock. Also, try to go to bed and wake up at the same time every day. Your body gets used to a rythym, a cycle, and you'll sleep better if you can stay in it.

    Unfortunately, much of this is relative. I can sleep anywhere, anytime (unless I go to bed drunk- I sleep horribly if I've had a few too many). If you're really gaining mass then you might need the meal at 3 am, so keep protein or something by the bed. Another option is to eat a meal that is high in both protein and fat late at night, as the fat will slow the digestion of the protein. Try to figure out what is waking you up and then work backwards.
     
  7. Garrett

    Garrett Valued Member

    Actually a high carb high GI meal has been shown to shorten sleep onset if eaten within 4 hours of sleeping.

    http://www.ebiologynews.com/1287.html

    http://www.ajcn.org/cgi/content/abstract/85/2/426

    So possibly try including a high GI rice or pasta with dinner and see how go?
    Might help you get to sleep easier.

    You really shouldn't need a 3am snack. No one's protein requirement is so high that you need protein in the middle of the night. Dinner before bed will have plenty of protein in it for whatever muscle regeneration occurs when you sleep.
    Even bodybuilders don't need more than 1.7g/kg/day.
     
  8. TheMachine

    TheMachine Valued Member

    Happens a lot ot me when my BJJ classes end past 9pm... Its could be due to the cause of your adrenaline rush during the training
     
  9. tankboy

    tankboy New Member

    thanks for the replies, at least now I know that I am not alone!

    Not much I can do about working out earlier, though I bet that would work since I dont have the same problem on wed and fri. Next week is week 5, after that deload week and then the intensity phase which should take less time in the gym (less sets so less 5min rests) so maybe I will get done and home a little earlier.

    thanks again for the thoughts

    tankboy

    ps one other thought, on a different subject: after finishing the 5x5 this time around I want to cut down to weights twice a week for a while so I can do more capoeira. I'd like to at least maintain my gains, and preferably continue to make some gains, though I accept that I will progress more slowly.Anybody any suggestions on a good schedule for this? The 5x5 has taught me to respect pre-written programs rather than making it up myself :p . Tentatively though, I am thinking about doing just workout 1 and 2 from the 5x5 (since wkt3 is the same exercises as wkt1) though I will of course miss out on some of the pyramiding workouts. Anyone any suggestions?
     
  10. TheMachine

    TheMachine Valued Member


    ONce you are done with the 5x54, you can continue to ram up with the 3x3.

    After you are done with that, you can switch to GVT
     
  11. tankboy

    tankboy New Member

    Thanks machine, after I posted that I started thinking the same thing. GVT means using three spaces in the gym at once (squat rack, dyn rows on the floor, and bench for workout 1, and deadlifts on the floor, mil press and the chin bar for workout 2), so I am not sure I will be able to do it unless i can figure out a time to get to the gym when it isnt crowded, but its probably a good way forward before I start another 5x5 (probably in the autumn or so). I could easily do it twice a week instead of 3 times to allow another day for capoeira.

    I want to squeeze in some HIIT as well, but I'll figure that out later. Besides, capoeira is pretty good HIIT once we get to the roda.

    thanks again for the thoughts, I'm making progress so your advice has come in invaluable, and I'm learning a lot about training too :)

    tankboy
     
  12. TheMachine

    TheMachine Valued Member


    If you can't do the tri-sets, you can break them up. I can't do tri-sets since I have to help out in the gym where I work at and workout in....

    I used to do squats and then superset bench and rows.... deadlift and then superset military presses and pullups

    If you are doing GVT, you won't need any HIIT
     
  13. tankboy

    tankboy New Member

    Great tip, that'll make it easier to organise. thanks!
     
  14. PlasmaShock

    PlasmaShock Valued Member

    I get really sore after workouts because I need to train more on my own. But my sleeping habits are bad. I fall asleep at around 11:30 and wake up at around 7:30 for school which starts at 9:00. Taking a shower and eating wakes me up a bit but during school, I get sleep attacks near the afternoon and feel like collapsing in a deep sleep.
     

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