Sleep advise please.

squod

After a each of my two gym days per week I find it really hard to sleep.
I suppose I'm not alone in this .
Anyone found a cure out there?

Khannie

What time do you go to the gym at?

squod

Half 6 ish for a two hour session of mostly weights, heavy as I can .
tried camomile tea and the like but either don't sleep great or just can't get to sleep.

Antisocialiser

magnesium supplements are meant to be good for sleeping patterns. Also a totally dark room with no tv's on standby or mobile phones on is v important.

SuprSi

What time are you going to bed at and what are you doing when you get home before getting into bed?

rubadub

Antisocialiser wrote: »

magnesium supplements are meant to be good for sleeping patterns.

Yes, I am on a generic ZMA and am sleeping great, good dreams too, would be getting lucid dreams if I tried hard enough. I used to have proper lucid dreams years ago, it is quite easy if you know what you are doing.

Also I was taking diphenhydramine before for hayfever, this is also used as a sleeping tablet. I would kill 2 birds with 1 stone, take it at 9-10pm and be asleep and hayfever free the next day.

Turkey is high in tryptophan which will make you sleepy too.

gnolan

rubadub wrote: »

Yes, I am on a generic ZMA and am sleeping great, good dreams too, would be getting lucid dreams if I tried hard enough. I used to have proper lucid dreams years ago, it is quite easy if you know what you are doing.

Also I was taking diphenhydramine before for hayfever, this is also used as a sleeping tablet. I would kill 2 birds with 1 stone, take it at 9-10pm and be asleep and hayfever free the next day.

Turkey is high in tryptophan which will make you sleepy too.

I, for one, am very disappointed with your answer. I was positive that you would have found a way of incorporating your 'adjustable webbing straps' in there somewhere!

rubadub

gnolan wrote: »

I, for one, am very disappointed with your answer. I was positive that you would have found a way of incorporating your 'adjustable webbing straps' in there somewhere!

LOL, I have a big rocking cradle hanging from my chinup bar, was embarrassed to say it at first Adjustable of course!

Killme00

Grandma: Sir, can I trouble you for a glass of warm milk? It helps me go to sleep.
Nursing Home Orderly: You can trouble me for a warm glass of shut-the-hell-up! Now, you will go to sleep! Or I will PUT you to sleep. Check out the name tag. You're in MY world now, grandma!

Khannie

rubadub wrote: »

Turkey is high in tryptophan which will make you sleepy too.

I went through a phase of finding it difficult to get to sleep after training (even taking ZMA). You can buy trytophan from myprotein.co.uk and found it good. Maybe placebo, maybe not, but I slept.

Magic Eight Ball

squod wrote: »

After a each of my two gym days per week I find it really hard to sleep.
I suppose I'm not alone in this .
Anyone found a cure out there?

Have ya tried cutting out white bread and pasta?

corkcomp

Trevor Coulahan wrote: »

Have ya tried cutting out white bread and pasta?

and root vegetables

d'Oracle

corkcomp wrote: »

and root vegetables

If you mean tubers.
Carrots and Parsnips are root veg too.

squod

Thanks all.
I'l try magnesium first.
Me and bread we go back a long way n'all. I'd hate to have to giv it up.

Esse85

I find melatonin works well.

Burkatron

Valerian Root is suppose to be good! Ive tried it a couple of times but I sleep pretty handy so not sure if it worked! I tried it to see if I could nod off earlier! Work doesnt start til 10 & its just 2 minutes up the road so that'll be the reason!Im also a nap fiend!

Oh if you really cant sleep watch M Night Shyalamans the happening! Its on now,Its possibly the worst movie ever! If that doesnt cure insomnia I dont know what will!

BossArky

squod wrote: »

Half 6 ish for a two hour session of mostly weights, heavy as I can .

You may be going at it too hard for too long.

Try keeping the workout to max 1 hr. Your body may be in bits afterwards and yearning for fodder. I find this happens to me if I bust myself and don't eat enough.

What exactly are you doing during 2 hours of weights?

,mnb

yep. i have your problem. dont sleep well after exercise. when i find a solution il let you know.

squod

BossArky wrote: »

What exactly are you doing during 2 hours of weights?

Well, short answer is all of it.
Leg-chest-back.
Day two is easier arms and shoulders.

BossArky

squod wrote: »

Well, short answer is all of it.
Leg-chest-back.
Day two is easier arms and shoulders.

Scale it down a bit and see if that helps.

chats

Killme00 wrote: »

Grandma: Sir, can I trouble you for a glass of warm milk? It helps me go to sleep.
Nursing Home Orderly: You can trouble me for a warm glass of shut-the-hell-up! Now, you will go to sleep! Or I will PUT you to sleep. Check out the name tag. You're in MY world now, grandma!

Ha, Happy Gilmore, one of my favourite movies! ben stiller is awesome in it!:D

BT Wellness

ZMA is surely a good starting point; here are some points i find helpfull with sleplessness conditions (after a natural diet and exercise)
also sleplessness can be caused by problems which appear serious in the mind of the person.
1.Worry is the big one.
2.Sleeping patterns are another. Those questions on what do u do before going to sleep and so have a reasonable background.
3.Eating habits for the third, u may be changing ur eating patterns with ur training days.
4.That grandma remedy of a glass of warm milk with natural honey always worked well for me.
5.Vitamin D does have a role in the process too, check if the ZMA sup has any.
6.as simple as a reasonably hard mattress with natural down or feather pillows can be the answer too.
7.i´d stay away frm sleeping pills.

hope any of that may help. Br,



BT Wellness
Bodyshapetraining

squod

Just to keep you all updated. BTW Can't tolerate milk so 'warm milk' is out.

Last night was a bleedin' disaster. I resorted to sleeping pills.
Tonight however I'm all set.
Gonna go for a short walk and take some magnessium.

Good night.

104494431

ZMA for sleep, definitely.

The darker the room the more Melatonin you produce, thus resulting in better sleep. That's my understanding. Get a roll of duct tape or insulation tape and cover all the little standby lights etc if you have any in your room and make sure the room is pitch dark and see how you sleep. I really notice a huge difference even with a small bit of light in the room.

Hope you find some sleep