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can't sleep because of gym

Hi all. I've been going to the gym regurarly now for about 3 months. I go to the gym 5 times per week. I do some heavy lifting there - I'm trying to get my muscles built up fast. I also eat a lot of protein.
But the problem is that because of this, I cannot sleep. I find it hard to sleep if I go to the gym in the evening. I know I shouldn't go the gym before going to bed, but I only have free time in the evening.
If I don't get enough sleep I feel like a truck ran over me and I am therefore not productive the whole day. What should I do to sleep better? Move my gym sessions in the morning? That means that I would have to get up at 5:30 every day. Is gym in the early morning better than gym in the late evening? Both seems extreme to me...
Anyway, if you could share with me some good sleep tips I would be more than happy because this insomnia is killing me. I mean it's probably because of the whole adrenalin that still flows trough my body after the gym when I lay to bed, but is there anything else I can do? I read these tips on what to do if you can't sleep, but it didn't help me.
I need to get a proper sleep and rest, otherwise I will just brake down soon. Maybe I'll go with this advice - if you still are having trouble sleeping, you may want to consider sleep medication. Over-the-counter sleep aides contain antihistamines that make you drowsy, but they can cause dry mouth, daytime sleepiness, and/or blurred vision. Your doctor may prescribe sleeping pills to help you break out of the insomnia pattern.

Thanks for all your tips and advice.
Jan


Wed. Oct 9, 5:28pm

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I w/o (wt lifting and resistance circuit cardio) around 6-7pm and go to bed at 9pm (I get up at 5am). I find working out releases any job related frustration. Google "can't sleep" and you'll find tons of info. I do eat something after I w/o. I think the benefit of getting some carb and protein (like yogurt w/ chopped pecans added, or banana w/ PB) immediately after a w/o far outweigh the negative associated w/ eating right before bed. I don't agree w/ the commonly held belief that you shouldn't eat with in a couple hours of bed time. After wt training, your body needs some healthy nourishment. Plus I sleep much better w/ some food in my belly.

As for the best time to w/o, its like the 80/20 rule. Just working out is 80% of the benefit. The other 20% is all the other things like time of day, type of exercises (cardio, resistance, circuit), etc. The time of day you workout is of very little importance compared to just getting the job done and doing it. From a fitness standpoint, I would w/o whenever you feel like it.

I can't offer advice on meds for insomnia as I'm not a Dr. I try to avoid meds whenever possible though. I would try eating a healthy snack before bed first.
Peelout

Wednesday, October 09, 2013, 8:34 PM

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Change your schedule before you go to sleep medication! Sleeping pills don't address the problem, they only deal with the symptom. Getting up early to go to the gym is a bear, BUT you feel awesome having banged it out first thing in the morning and you can improve your sleep on the back end. Try it.

Thursday, October 10, 2013, 11:39 AM

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if you cant change your schedule and working out at night is your only option.. try to make it lighter workouts.. you can hit the heavier workouts on the weekends,

if you CAN switch to mornings do that.. I use to work in a spa.. work out at 5:30 to 6:45. steam and shower until 7:15. clock in at 7:30.. exercise was done for the day.. I was wide awake.. alert.. exercise releases endorphins.. gives you energy thats why you cant sleep after a killer workout.. its doing what its doing its jazzy your body up.

now if you don't want to go to morning.. I am not going to tell you to take meds.. im not a doc, but I am getting certified to become a health coach..I always try to take a more holistic natural approach. things if you were my client we would look at is your relationships is something off balance or missing, work on scheduling out your time. maybe breaking your time into segments. working on setting up action steps to overcome obstacles. also something thats key in sleep is balance.. meditation helps me find balance. it centers and calms me. stress plays a big factor in insomnia.. I have a feeling it may be more than just going to the gym that is interfering with your sleep.. I know I have a hard time shutting down.. thats where finding balance with life comes in...

I hope this helps

lynneta6

Thursday, October 10, 2013, 5:38 PM

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can't sleep

Thanks everyone for your advice.
I think I will try to do workouts in the morning. But I am not a morning person, so it's going to be hard. I will try this and then I'll see if it is any better.
I am not a fan of pills either, but I need my sleep and if I will run out of ideas I will try sleeping pills too.
But for now, I will try to do workout early in the morning and I will try go to sleep before 11 in the evening, so I get at least 6,5 hours of sleep. But I think this'll be too little.
Thanks for now! Jan

Monday, October 14, 2013, 4:48 PM

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expect it to be TOUGH to get up, BUT - know that you'll feel awesome a mere 30-40 minutes from that time! Get everything ready for the morning so all you have to do is get dressed and go. When the alarm goes off just say: Up and Go. Up and Go. An extra hour of sleep doesn't feel nearly as good as being done with exercise first thing in the AM!

Monday, October 14, 2013, 6:19 PM

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i agree 6:19.. get it done than you feel like the whole day is yours..

i have even slept in my workout clothes.. move your alarm away from you so you have to get up or you will probably hit the snooze button.

i did a run /walk and qigong today early.. than cooked, cleaned.. studied felt productive all day.

let us know how it goes Jan

lynneta6

Monday, October 14, 2013, 7:54 PM

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Thanks everyone!
I'm trying this tonight! I'm going sleeping now and I've set the alarm at 5:30!! :-/

Tuesday, October 15, 2013, 5:58 PM

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yayyy.. go for it.. you can do it!!

lynneta6

Tuesday, October 15, 2013, 9:54 PM

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i have such a hard time sleeping unless I make sure I don't drink alcohol.

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