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Started By
Message
Lack of sleep is killing my gains!
Posted on 1/16/21 at 5:52 am
Posted on 1/16/21 at 5:52 am
I've been struggling with recovery due to poor sleep. My sleeping issues are related to anxiety. I often wake up with my mind racing, feeling jittery, and unable to fall back asleep in the middle of the night. At best, I get around 6 hours of sleep, but I've had 3-4 days a week lately where I get less. Sometimes I'll only get 2-3.
I've plateau'd in my lifts because of this. I've been stuck around the same maxes for about 6 months.
I've also noticed that only really heavy lifting days (say deadlift day), I usually sleep the worst. I imagine this is because of cortisol buildup. I really don't lift that much. 4 days a week for about 30 minutes each session. But I do lift heavy.
Any tips for getting better sleep? Sleep aids? CBD oil?
I've tried meditation, but it makes it worst because I end up focusing on my thoughts leading to more anxiety. I've tried all the common fixes like turning off LED lights, reading, diet fixes, trying to keep a regular sleep schedule, etc. My doctor hasn't been of much help.
I've plateau'd in my lifts because of this. I've been stuck around the same maxes for about 6 months.
I've also noticed that only really heavy lifting days (say deadlift day), I usually sleep the worst. I imagine this is because of cortisol buildup. I really don't lift that much. 4 days a week for about 30 minutes each session. But I do lift heavy.
Any tips for getting better sleep? Sleep aids? CBD oil?
I've tried meditation, but it makes it worst because I end up focusing on my thoughts leading to more anxiety. I've tried all the common fixes like turning off LED lights, reading, diet fixes, trying to keep a regular sleep schedule, etc. My doctor hasn't been of much help.
This post was edited on 1/16/21 at 5:54 am
20
Posted on 1/16/21 at 6:06 am to StringedInstruments
How much caffeine are you consuming?
Posted on 1/16/21 at 6:15 am to bad93ex
Cut the caffeine every day after lunch. Also try to be more active. I’ve struggled sleeping before at times as well but I always found that when I was working physical jobs or was on my feet all day that slept much better at night.
Posted on 1/16/21 at 6:17 am to StringedInstruments
No caffeine, exercise, melatonin, and see a psych
Posted on 1/16/21 at 6:35 am to bad93ex
quote:
How much caffeine are you consuming?
Smallest button on the Keurig first thing in the morning. That's it. No cokes. Chocolate. Tea. Extra cups of coffee, etc.
Posted on 1/16/21 at 6:36 am to Allthatfades
quote:
Cut the caffeine every day after lunch. Also try to be more active.
I run 12 miles a week and lift 4 times a week. No caffeine is consumed after breakfast. Like 6:30am is when I'm done with caffeine.
Posted on 1/16/21 at 6:36 am to TheOcean
quote:
see a psych
Can't afford it.
Posted on 1/16/21 at 6:37 am to Allthatfades
quote:
I always found that when I was working physical jobs or was on my feet all day that slept much better at night.
Same here, I got in 19k steps along with my workout and it was lights out at 10p last night.
OP: Are you lifting close to bed time?
Posted on 1/16/21 at 6:40 am to bad93ex
quote:
OP: Are you lifting close to bed time?
I lift around 5:30am after I've had coffee. I exercise fasted.
Posted on 1/16/21 at 6:46 am to StringedInstruments
quote:
I lift around 5:30am after I've had coffee. I exercise fasted.
Bizarre, I usually drink a couple sleepytime teas before bed and I have no issues sleeping anymore.
Posted on 1/16/21 at 6:48 am to bad93ex
quote:
drink a couple sleepytime teas before bed
I might try those.
I fall asleep just fine though. But can't too early. My body won't fall asleep until after 10. Sometimes up to 11. It's the middle of the night waking that's killing me.
Posted on 1/16/21 at 6:52 am to StringedInstruments
It may be a "crackpot" theory but take cold showers. Or at least stand under the coldest water you can for a few minutes. I don't know why it does, but that helps me.
Posted on 1/16/21 at 8:01 am to StringedInstruments
If CBD oil works like pot, you will be sleeping like a baby.
Why not give it a try?
Why not give it a try?
Posted on 1/16/21 at 8:21 am to tenderfoot tigah
quote:
Anabolic Mineral Support Formula for Deep Restful Sleep
Supports Natural Testosterone Levels, Muscle Strength, and Recovery
Bodybuilding.com
Posted on 1/16/21 at 8:43 am to StringedInstruments
I am by no means an expert, but maybe tracking your mental health might be good. Sounds like you have the physical activity and diet under control. The anxiety and waking up jittery might be due to underlying/subconscious stressors in your life.
Is there anything that is stressing you out? Not to invade your privacy. Can you at least identify them?
Do feel anxious or stressed during the day? Or is it only when you sleep? Can you feel a change in the stress through out the day? Are there things/thoughts that trigger it?
List out your potential/known stressors. Put the serenity prayer on it. Identify the things you can control and make plans to fix them. Accept the things you can’t control.
Track changes in your stress levels. Identify what thoughts or situations cause a swing. Add it to the list.
Is there anything that is stressing you out? Not to invade your privacy. Can you at least identify them?
Do feel anxious or stressed during the day? Or is it only when you sleep? Can you feel a change in the stress through out the day? Are there things/thoughts that trigger it?
List out your potential/known stressors. Put the serenity prayer on it. Identify the things you can control and make plans to fix them. Accept the things you can’t control.
Track changes in your stress levels. Identify what thoughts or situations cause a swing. Add it to the list.
This post was edited on 1/16/21 at 8:49 am
Posted on 1/16/21 at 10:42 am to StringedInstruments
When I had trouble sleeping I tried this LINK
I tried to avoid taking it every day and by the time I finished the bottle I found that I no longer had trouble sleeping.
Another thing that's worked for me in the past is putting a few drops of peppermint oil under your pillow
I tried to avoid taking it every day and by the time I finished the bottle I found that I no longer had trouble sleeping.
Another thing that's worked for me in the past is putting a few drops of peppermint oil under your pillow
This post was edited on 1/16/21 at 10:45 am
Posted on 1/16/21 at 10:44 am to StringedInstruments
I’ve had similar issues the past year. I finally had my doctor prescribe sleep meds. I’ve gotten away from the meds but I’ll still take a Lunesta if I don’t get good sleep for a couple nights. For me, stress is definitely a major cause for lack of sleep. The other is alcohol and I’ve cut way back on drinking.
Most nights I take melatonin and that’s enough.
Most nights I take melatonin and that’s enough.
Posted on 1/16/21 at 10:55 am to StringedInstruments
Only go to your bedroom when you are tired
Never watch TV in the bed
It's about habits
Caffeine solution is absolutely not the end all be all as I can drink a cup right before bed and sleep like a rock
Melatonin is great for making you tired so that your habit of going to sleep is faster but you still can't go to bed before you are tired.
About the stress, you either have something haunting you that you need to face (go to a therapist) or a pile of shite you need to do and you get anxious. For the pile of shite, just make list and go down it and if you don't get to it, remember there are shite bags that do nothing and don't get really punished. Stop punishing yourself on shite that can't be helped and move it to the next day and know it will get done. You eat an elephant starting with the first bite.
Never watch TV in the bed
It's about habits
Caffeine solution is absolutely not the end all be all as I can drink a cup right before bed and sleep like a rock
Melatonin is great for making you tired so that your habit of going to sleep is faster but you still can't go to bed before you are tired.
About the stress, you either have something haunting you that you need to face (go to a therapist) or a pile of shite you need to do and you get anxious. For the pile of shite, just make list and go down it and if you don't get to it, remember there are shite bags that do nothing and don't get really punished. Stop punishing yourself on shite that can't be helped and move it to the next day and know it will get done. You eat an elephant starting with the first bite.
This post was edited on 1/16/21 at 11:01 am
Posted on 1/16/21 at 12:06 pm to StringedInstruments
This supplement helped me with daily anxiety as well as getting restful sleep without waking up intermittently throughout the night.
Bio Optimizer - Magnesium Breakthrough
Bio Optimizer - Magnesium Breakthrough
Posted on 1/16/21 at 1:15 pm to StringedInstruments
I tried everything for anxiety. Literally everything. I am a business owner and have a ton of stress. A good friend turned me into a prescribed anxiety medication. It has been absolutely life changing. You don't build up a tolerance and no side effects. I am just way more chill
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