Insomnia after intense workouts

[teirrah]

Over the past month I have been training with a personal trainer twice a week and thanks to her, intensity has a whole new meaning. This is great but I've noticed that after these high intensity sessions, especially legs, I have real trouble sleeping.
Training time of day, length of workout, nutrition don't alter, nor does it make any odds whether its a weekday night or the weekend, I end up with only 2 or 3 hours a night. Touch wood so far in my life I have been out for the count within minutes of going to bed, and stress levels are constant too. Was wondering if anyone else on the board has had a similar experience?
I don't think its overtraining as I have increased rest days and reduced sets. (BTW, thanks to all exponents of less can be more, this is SUCH a good lesson to have learned).

 

[SOEX]

Be careful with Melitonin. It knocks me out, sure, but man I have nightmares like no tomorrow with it.

I sometimes wonder after sleeping with it if it would have been better to just go without!

 

[Fyre]

That's really funny that you guys mentioned the dreams. I have some pretty wild ones as well when I"m taking melatonin. I don't have nightmare but I do have some pretty wild dreams that's for sure. I'm only taking the 3mg capsules, what do u guys use?

 

[Gladiola]

Have you tried mini relaxation sessions after the workouts? I guess your body is just so revved up from the intensity, that it's having trouble coming back down. How many hours do you have between the end of the workout & bedtime? I believe I've read 3 hours is ideal, & I prefer having at least that. If that's not possible with your schedule, maybe morning workouts are in order instead.

To relax post WO, you could do essentially a mini-yoga/meditation session. The prolonged stretching might do you good. You could put some soothing music on a walkman, try basic stretches, or some fun yoga poses (I love "pigeon" & standing forward bends, including 'pyramid'). I would give this a try before trying supplements. Hot showers & decaf tea help me too - "Sleepy Time" by celestial seasonings.

You need food post WO anyway, so have turkey breast - the tryptophan is supposed to help you sleep. Also COLD chicken is supposed to be a sleep aid.

Few more insomnia tips - if you find yourself lying in bed unable to sleep for more than 30 min - GET OUT of the bed, do something else to relax, then get back in. Otherwise your body associates lying in bed with NOT sleeping. For that reason, it's also best to avoid things like reading & watching TV in bed, so your body associates lying in bed ONLY with sleeping.

 

[SOEX]

Fyre,

I take the 3mg as well, but I usually take 2 or 3. Perhaps that's why I have the problem.

Warlobo - I'm extremely envious! Only time I ever remember my dreams are if they're bad enough to wake me up. Otherwise I just wake up in the morning feeling "woody" and wondering if I had a good time.

 

[NDGirl]

I have heard with melitonin it is really hard to dial in the dose that is right for you. Most people can't get it down and give up trying.

I have tryed it just like most and have had the bad dreams and never cared to get it right.

I have read that side effects include nightmares, headaches, morning groginess, mild depression, and low sex drive.
Warlobo? What is going on with you?

As far as your work out. I have to agree with Gladiola's insomnia tips. I don't suppose you have added any stimulants to your supplimentation lately?

 

[teirrah]

Thanks everyone for your advice, prolly my first route is going to be Gladiola's suggestion for post work outs, which actually I think I would benefit from regardless, then if need be try the melatonin. I have seen it on sale here in Japan but at a price I imagine only the seriously going over the edge sleep deprived would pay but will be heading home in a couple of weeks and am sure it would be much cheaper there. Anyway, thanks for the advice and sweet dreams!

 

[wilson6]

I have the same problem, mostly after heavy legs which is always on Sunday making Monday morning 4:30a wake-up a real bitch.

I use melatonin everynight (5mg sublingual). If I don't use it, I end up with terminal insomnia.

If it is only once in a while (usually every two weeks in my case), then an occassional Ambien might help.

W6

 

[SteelWeaver]

Mmm ... that's interesting. I've never had that problem at all (well, not training related). I always read for a few minutes before falling asleep - it helps me relax, and I don't have much other time to read, but I usually fall asleep long before I've read everything I want to.

I could lend you my physics textbook - I find that puts me to sleep in seconds, lol.

Are you sure you don't have any extra stress?

OK, I'm not helping here. Good luck honey