Overtraining and Insomnia

Training Injuries
22

Looks like we need access to the study for details. Can you share what the protocol here is?

Only asking because I imagine BFR and Iso holds for bodybuilding purposes are NOT the same as for sleep improvement purposes.

Thank you for the wealth of information!

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23

My pleasure.
In the study, we were using a Vasper exercise devise. It allowed a high degree of standardization in the study. We tried to aim for simplicity. We had 2 different protocols which both had positive results. But, 3 sessions/week over 3 weeks had a higher compliance and completion rate due to the logistics of life for the participants.

If you do not know about Vasper, it uses compression (BFR) and cooling (water in the cuffs and on the seat at 46deg) on an interval trainer (Instep). The exercise was total 21min consisting of 7min warmup, 7x 15sec to 30sec sprints and 90sec low intensity ā€œrestā€ interval and a cooldown. Participants were taught to drive to a >7/10 Burn while trying to keep at a 6/10 RPE.

Here is a link to learn more about Vasper.

As for what we do now, aside from the study, we still use the Vasper, but we also teach BFR and have had great results with simply wearing the bands for 15min at a moderate tension. HOWEVER, we have been using KAATSU bands with their cyclic program, both just passively as well as during moderate HIIT (very controlled) with huge outcomes which were very surprising to us.

  1. Improved sleep
  2. Reduced DOMS with other exercises
  3. All have had a reduction in joint pain and general improvement in mobility.
  4. Most surprisingly, we have 3 individuals who have reported elimination of allergy symptoms - hives, skin, and gut reactions.

This is a discussion Iā€™d love to have more of because we have had really interesting results from a rehab as well as performance training aspects.

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24

This is incredibly interesting. Thank you for the summary.
I fit most the criteria and am a terrible sleeper. Most of the time itā€™s not a big deal, but sometimes Iā€™ll go a couple nights I canā€™t sleep at all and itā€™s a little rough.
Iā€™d never really thought of a potential history cause; I just figured itā€™s how I am.

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25

I understand, @TrainForPain. A really good history and a detailed list of activities and habits can identify drivers (there are always some). Let me know if you want any specific help. It would be my pleasure.

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26

Youā€™re suffering from exercise induced insomnia. Youā€™ve likely caused some damage to you HPA axis such that even minor stressors are now triggering prolonged cortisol / adrenalin response. Thereā€™s a massive thread on this issue on patient.info although no clear solution has been found to the issue. I know about this problem as Iā€™ve suffered from it for the past 4 years. Iā€™ve since given up almost all exercise, sadly, as anything beyond walking will trigger an insomnia episode. I havenā€™t given up though as Iā€™m still searching for options, trying different supplements, behaviour modification and other things. I have a 24 hr saliva cortisol test arriving in the mail which will give me some further insight into what might be at play. Good luck!

27

perhaps its an anxiety, mental stress issue. Hint, racing thoughts, elevated heart rate at night when you can not go back to sleep, I had this and ultimately anxiety was uncovered and that had to be treated,