cant sleep after intense workouts

[muscelove]

does this happen to else? I worked out yesterday at 7pm. I did heavy squats then heavy deads maxing on both. then i tried to do chest but didnt have much power left. I got home ate and sat around. I felt on the edge for the rest of the night. Went to bed at around 2:30 but slept like shit(restless and kept waking up) and woke up dead tired @ 10:30. This happenes every time i have a badass workout. Does anyone else suffer from this?

Its clearly that i tax my cns like crazy. Is this bad and does it happen to anyone else

 

[ZGzaZ]

it's the complete opposite with me, when i have a hard workout I sleep like a baby all night... very strange that it does that to you. What's time is your last meal before bed and what does it consist of?

 

[Windkun]

on any cycle? this could greatly effect sleep patterns and anxiety

 

[muscelove]

No man no cycle at all. Well last night my last meal was a can of tuna about 1 hr b4 bed. I was so amped up i was almost shaking even though i was tired. This happens to me whenever i have very intense workouts. It jsut sucks that i cant rest. I dont know what would happen if i worked out earlier in the day.

 

[wakefib]

try an ice bath after.

 

[stevius]

Your problem could be due to one or many factors combined. Worry, too much T.V. too little carbohydrate, too little water, alcohol & drug use, work stress and elevated cortisol levels may be factors for you to consider.

Here are some suggestions that you might want to try:

1. Eat a high carb meal.
2. Take a brisk walk.
3. Do a bit of light reading.
4. Hot bath and massage.
5. Don't think.

 

[SgtSlaughter]

I workout late the majority of the time... I feel your pain.

Get in a relaxing routine and stick to it.

The "no thinking" part is the hardest I lay down and could think of the most random stuff all night.

"Sleepy Time" tea is great for a natural sleeping aid.

 

[Protobuilder]

One fucking can of tuna?

I'm ignoring everything else you wrote. You ate one fucking can of tuna before bed? Try tripling that and washing it down w/ a quart of milk and two slices of toast w/ peanut butter.

 

[SgtSlaughter]

One fucking can of tuna?
I'm ignoring everything else you wrote. You ate one fucking can of tuna before bed? Try tripling that and washing it down w/ a quart of milk and two slices of toast w/ peanut butter.

hey-hey.

one issue at a time

lol, one can

 

[mistahsaleen]

do u stretch after your workout? if u don't you should i usually stretch after an intense workout and just put my mind in a state of total relaxation, just to release whatever tension i may have. Might also be things on your mind stress, if it's stress i would suggest taking things one at a time and not let things stress ya out so much because there's always a solution for everything

 

[Protobuilder]

one issue at a time

true true . . . but all the shit won't matter one bit if he's eating like a schoolgirl. LoL

 

[BiggT]

First of all........Stop eating like a school girl, lol. Seriously, 1 can of tuna is absolutely horrendous PWO nutrition after limit squatting and deadlifting.

The thing is you just lift too close to bed time. Lifting gets you all mentally pumped up and releases endorphins and you're just too "amped up" to sleep so soon after a workout. If your schedule only permits training that close to bed, then you do what you have to do. I'd drink a quick PWO protein shake.....take a nice relaxing shower...then eat a proper meal (1 can of tuna is not a proper meal).....then wind down (read, play video games, jerk off, whatever relaxes you, lol) and go to bed.

 

[Chambewy20]

Rub one off, if that doesn't work... repeat!!!!!

 

[ChinkNasty]

Rub one off, if that doesn't work... repeat!!!!!

truer words have never been spoken

 

[BiggT]

WHacking off is mother nature's answer to Ambien.

 

[Protobuilder]

Sometimes lifting keeps me up for a few hours, other times it puts me to sleep. No worries. I lift late (8pm) and go to bed shortly thereafter (10:30 or so). I hate it but that's life. I chug a big shake around 9, chug another shake at 9:45-10, and then ram down about 1000 calories at 10:30 or so. Then try to sleep. LoL

 

[muscelove]

First off the can of tuna was not my pwo meal. My pwo meal consisted of a can of coke and 4 slices of white bread with jelly. Then 3 chicken breasts, broccoli and rice about 30 minutes later. I ate the can of tuna about 3 hours later. Its all that was in my cabinet aside from mustard. ran out of nonfat cottage. Its not stress. I sleep like a log all the time except when i have a badass workout. Im not thinking either. Its subconscious.

 

[Protobuilder]

First off the can of tuna was not my pwo meal. My pwo meal consisted of a can of coke and 4 slices of white bread with jelly. Then 3 chicken breasts, broccoli and rice about 30 minutes later. I ate the can of tuna about 3 hours later. Its all that was in my cabinet aside from mustard. ran out of nonfat cottage. Its not stress.

Oh boy. You need to visit the diet forum. LoL Unless of course you're not trying to gain muscle, in which case you don't have to worry about diet.

 

[needtogetaas]

yes

 

[muscelove]

im lookin to maintain. my current goals are mostly cutting. Any exactly whats wrong with my pw meal if i were trying to gain?

 

[Protobuilder]

im lookin to maintain. my current goals are mostly cutting. Any exactly whats wrong with my pw meal if i were trying to gain?

It's fine (Coke is crap, but to each his own, LoL), but the "meal" three hours later of one can of tuna is terrible unless you weigh 105 pounds. You should pound down the protein and calories after your workout (which you're doing w/ the chicken, rice, bread, whatever) . . . and then probably an hour later or so, repeat. Then, about 2.5-3 hours later, another meal. If you want to get anal about it, the PWO meal probably oughta' have some liquid protein as should the next meal an hour later.

 

[super_rice]

post/during workout:
20g gatorade + 40-60g whey isolate + dextrose + malto + 5g creatine

meal 30 min post workout
16-24oz steak
bowl of yams
bowl of broccoli + carrots + lettuce
glass of chocolate milk or two...
4g fish oil
glucosamine sulfate

that's mine and it works

if yo ucan't sleep try a big hit of magnesium 300-600mg 30 min prior to bed. some teammates of mine have trouble sleeping after heavy front squats.

 

[eager2learn]

does this happen to else? I worked out yesterday at 7pm. I did heavy squats then heavy deads maxing on both. then i tried to do chest but didnt have much power left. I got home ate and sat around. I felt on the edge for the rest of the night. Went to bed at around 2:30 but slept like shit(restless and kept waking up) and woke up dead tired @ 10:30. This happenes every time i have a badass workout. Does anyone else suffer from this?

Its clearly that i tax my cns like crazy. Is this bad and does it happen to anyone else

I have this problem. No, that's an understatement. I have it BAD.

I have to lift at night due to the weightlifting portion of my gym being only open at 5 pm til 10. Even if I do manage a morning workout, it still doesn't help.

Whenever I have a day where I go to failure and require a spot, or a miss an olympic lift, my sleep is toast. My heart will beat fast for the rest of the day, my muscles will cramp, and it will feel like my adrenline is high all day.

My diet is DAMN good, too.

It's only gotten worse for me as the weights have gotten heavier.

What I'm going to try this week is cut out going to failure completely. Make all of my lifts easy - medium difficulty. Coach says that will hinder progress, but lighter weights + 8 hours of sleep is better than
heavy weights with 5 hours of broken no REM sleep for me.

 

[muscelove]

thats the same shit i go thru. U described my problem exactly. I hate it. Even when i do sleep, i wake up, have wierd dreams and only sleep a few hours. Sometimes i wake up still amped. then after about 3 hours i crash badly. Its only when i have a crazy squat and dead lift day.

 

[BiggT]

I have this problem. No, that's an understatement. I have it BAD.

I have to lift at night due to the weightlifting portion of my gym being only open at 5 pm til 10. Even if I do manage a morning workout, it still doesn't help.

Whenever I have a day where I go to failure and require a spot, or a miss an olympic lift, my sleep is toast. My heart will beat fast for the rest of the day, my muscles will cramp, and it will feel like my adrenline is high all day.

My diet is DAMN good, too.

It's only gotten worse for me as the weights have gotten heavier.

What I'm going to try this week is cut out going to failure completely. Make all of my lifts easy - medium difficulty. Coach says that will hinder progress, but lighter weights + 8 hours of sleep is better than
heavy weights with 5 hours of broken no REM sleep for me.

There is science to this I am certain, but for all intents and purposes you sound like you have some symptoms of 'overreaching', which is the path to becoming chronically overtrained. I am figuring this because you said even if you train early it makes no difference. (If it was only after late-evening workouts, your answer is as simple as you're too fired up to sleep).

Anyway, with the volume/workload of olympic lifting there is a big adjustment process and your body has to be 'trained' to tolerate that type of volume and frequency. You'll adjust in due time I'm sure.

You may want to take a deload week though. Other symptoms besides sleeplessness are irritability, loss of sex drive, loss of appetite, feeling foggy and like your head is generally up your ass, lol, and like you 'got hit by a truck' yet you still can't sleep.

 

[JKurz1]

First off the can of tuna was not my pwo meal. My pwo meal consisted of a can of coke and 4 slices of white bread with jelly. Then 3 chicken breasts, broccoli and rice about 30 minutes later. I ate the can of tuna about 3 hours later. Its all that was in my cabinet aside from mustard. ran out of nonfat cottage. Its not stress. I sleep like a log all the time except when i have a badass workout. Im not thinking either. Its subconscious.

QUIT READING FLEX AND FOLLOWING CUTLER'S PW NUTRITION....the coke is a joke

 

[muscelove]

Didnt get it there pal.... just something i thought up

 

[solrosenberg]

The caffeine from the coke may have something to do with it. If I have any caffeine after 9:00, my sleep is effected majorly.

 

[needtogetaas]

i cant sleep any way.

 

[jordanyfz]

does this happen to else? I worked out yesterday at 7pm. I did heavy squats then heavy deads maxing on both. then i tried to do chest but didnt have much power left. I got home ate and sat around. I felt on the edge for the rest of the night. Went to bed at around 2:30 but slept like shit(restless and kept waking up) and woke up dead tired @ 10:30. This happenes every time i have a badass workout. Does anyone else suffer from this?

Its clearly that i tax my cns like crazy. Is this bad and does it happen to anyone else

......forgive me i havn t read this whole thread. but something i would like to share. if it hasn t been said.

..... Do not workout \lift before you go to bed. workingout/weight training \ cardio raises your body tempretare. once your body temp. is high, it will be close to impossible to fall asleep. if you need to, or you just prefer to train at night, give yourself at leat 2 hours before you try to fall asleep.

 

[muscelove]

well i worked out at 7 and went to bed at 230. Ample time dont you think

 

[chicagobuffedbod]

does this happen to else? This happenes every time i have a badass workout. Does anyone else suffer from this?

Its clearly that i tax my cns like crazy. Is this bad and does it happen to anyone else

Taxing the CNS is exactly why you may find it hard to sleep. I ALWAYS have this problem when I do leg day because when I do legs I squat and go intense. And since you did deadlifts also this is over the top in terms of stimulating the CNS.

When I work out any other body part I don't have this problem. I recommend trying to train legs on your day off from work and go to the gym a lot earlier or try to go in before work.

And by the way. It's not bad. You're working one of the largest muscle groups. Actually it's a sign that you are working it to stimulate it to grow. Just try to work legs when you can go earlier in the day and then you'll sleep like a baby at night.

 

[bigred133]

I went to sleep last night with a full belly after almost killing myself in the squat rack, plus bench and deads. I woke up 2 hrs later and was afraid it was going to be another one of those post workout nights where I sleep in 2hr increments; so I downed 8oz milk, 1 scoop casein, 2tbs flax, and then some more milk until I was full. slept like a baby.

 

[Lao Tzu]

I try not to workout after 4pm due to this same problem. However if I do workout earlier I generally sleep better than I normally would. But I don't think you could fit that kind of workout into your schedule. So no idea what to tell you, unless you want to wakeup before work to do it.