That does make sense!
What kind of electrolytes?
I’m throwing in a vote for CNS - not fatigue, though; stimulation (you’re wired). Do you have any kind of wind-down routine (sauna, candles, hot shower/ bath, read, listen to white noise, etc)?
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Kind of…I take a hot shower every night. I read books some nights, some nights I don’t. I do have a white noise machine for when I’m sleeping. I should probably take some time after each workout to just sit in the corner of the gym and do deep breathing with my eyes closed. Typically, right after my last set for the workout, I walk straight to my car, drive home, eat dinner, start prepping for the next day of work, etc.
I saw a meme on Instagram the other day and it 100% resonates with me. It went something like this: “POV - you just finished your workouts for the day, and realize you still have to shower, cook dinner, stretch, meal prep, pack your bag, do the dishes, sleep 8 hours and wake up tomorrow again at 05:00 for work.”
So, in addition to the lingering stimulus from my workout, like you said - I have a bazillion other things on my mind too that definitely don’t help.
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The simplest method would be Biotest Surge. Besides the electrolytes it has, there are other post workout needs that are addressed. If you are primarily concerned with post-workout electrolyte replacement I would use a single serving, which half you use during your workout, and finish the remainder on the way home.
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This isn’t workout related, but it really helps me quiet the racing thoughts to write out a to-do list or timeline for the next day before going to bed. Once it’s on paper and out of my brain, I can relax much easier.
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Yet. How long has this sleep issue been going on. It will catch up with you.
I would also try ditching the milk in the shake or switching to almond milk. It’s worth trying.
I have had sleep issues in the past. Once my rhythm gets messed up it takes me a long time to get back on track. I have used sleep aids in the past to restore it. CerenityPM is a great product that my TRT doc recommended. Might be worth a try as well.
What I have also been doing for the last couple years is putting a podcast on when I jump in bed. 90% of the time I’m asleep with 20 min.
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Any one else thinking that 7 is more than enough sleep. I am not sure who the people are who are regularly getting 9 hours sleep other than teenagers who don’t get out of bed. With your increased activity you many actually find that you need less sleep overall as long as the sleep quality is high.
Are you feeling tired on days where you get less sleep ? Are you still progressing in the gym ?
Are you watching TV or using a device or screen of some kind before bed ? If you are, You may want to consider turning off the screen 30 mins to 1 hour before and reading an old fashioned book instead.
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Great suggestions in this thread (as always)!
I used to have this issue when training jiu-jitsu in the evenings (getting home at 8:30pm or 9pm). One rule that helped me chill was no screens. Shower, eat, chill with music or light reading, but keep it quiet and no bright lights (it probably helped that I didn’t want to wake up my wife, who goes to sleep pretty early).
I’m also a big fan of magnesium glycinate. But I’ve found it to be more of a “stay asleep” aid than a “put you to sleep” aid.
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Thank you - I’ll add that to my list to look into!
That’s a really good idea.
In the short-term, it’s been going on for probably 4 months. In the long-term, I’ve always had sleep issues, even before I got into lifting. Yeah, it probably will catch up if I don’t fix it soon. So far the comments on this thread have been helpful, and I’m open to trying everyone’s suggestions.
I actually had almond milk when I was a kid to help me sleep, so I’ll have to get back on that.
How long before bed do you take the CerenityPM? I’ve also used sleep aids: melatonin (this kept me more awake so it didn’t work well for me), benadryl & trazodone (i’ve built up tolerances for both of these), & doxepin (tried it one night and will NEVER do that again).
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Yes, I agree that for most people 7 is plenty. I just personally function so much better off of 9 hours, and I also get more deep sleep the longer I sleep, according to my apple watch. As far as sleep quality, I really only average 45 minutes of deep sleep per night, the range being anywhere from 30 minutes to an hour and a half. But that again depends on how long I am asleep.
I feel more tired that usual on the days where I get less sleep, yes. And yes, I find that I am still progressing in the gym, albeit very slowly.
I don’t use any screens an hour before I go to bed! I got some books from the library to read, so I typically do that.
You’ll have to find what works for you with timing. I used to take it right before bed. It has melatonin in it but other ingredients as well. You could also try 5mg thc if your inclined. .
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That’s fair. I think different patterns work for different folks; I’d also be pretty pleased with 7 hours. . I don’t know that it’s total amount that’s “concerning” for her so much as that she can’t fall asleep when she wants.
This is my wife. I like the suggestion of making a list. Whatever works for you, I’d just make it a routine. The last thing you want is one more thing to think about (what relax techniques do I try tonight).
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Maybe you’re just Non Specifically “Too Hungry!”
You can’t sleep and you’re making slow progress in the gym.
Are you gaining weight and putting on muscle? Or just kinda stalling out?
Maybe try a bigger caloric surplus on training days and see if that helps you smash the weights and sleep better.
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For sure, I read my books last night about 30 minutes before bed. Brushed my teeth, put the blinds down, and went to bed.
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That’s definitely something to consider. I’m a female, 22 years old, and have been consistently training for a year and a half. I’ve made a lot of good gains…and I know that progress slows down the longer you work out.
My progress goes something like this: say that this week, I get 10 reps for leg extension for my first set. The next week, I can typically get up to 11 reps for the first set. And if I go up 5 pounds in weight, then I can normally get 8 reps. So, when I say my progress is “slow”, I mean that my progress goes up in single-rep increments throughout the week. That probably doesn’t make sense, but hopefully it does? Like it’s not something where I get 10 reps for leg extension this week, and then I can all of a sudden get 15 reps at that same weight next week.
My weight has been kind of stagnant, but I’ve been keeping it that way on purpose, and here’s why: I’m not fat by any means - I’ve always had a more petite bone structure. But, my BF% is at the max number I would be comfortable with (24.5%). I got that number from an InBody scan, and I’m aware that those machines aren’t entirely accurate. But, instead of focusing on the numbers, I try to focus on the trend. For context, I used to be scary thin, all skin and no fat or muscle. So honestly, I’ve been experimenting with body recomp a bit - I’m staying around my maintenance calories, sometimes a little over. I don’t track my calories, I moreso go off of intuition and how my body feels. My only fear with going into a higher surplus is that it will once again lead to an increase in BF, which I don’t want.
Don’t get me wrong, I needed to gain fat with how thin I used to be, and I don’t have any regrets. I just still want to grow muscle and keep getting stronger in the gym without worrying about BF. As would anyone, I’m sure.
On May 30th, I weighed 140 lbs. Today I checked my weight, and it was 142.6.
Anyways…yes a bigger surplus is definitely something to consider, for both making progress and sleeping better. There’s just so much information out there - people saying you need a 500 calorie surplus, others saying you need a 200-300 surplus, and other people saying you don’t need a surplus at all to gain muscle. What works for someone might not work for another person, though