T Nation

Can't Sleep After Squatting Hard


#1

Hi All,

I've had a lot of success using the IBB program - I can't thank you all enough for the guidance and knowledge all over this site. I'm focusing on my squats this Spring and I'm having a really hard time sleeping after squatting or deadlifting hard. Even if I make sure to work out in the morning, my body is still buzzing when I go to bed, I overheat and I can't turn my brain off - I'm just amped. This is killing my progress - no sleep = no growth. Anyone have any tips for me?

I'm not a great sleeper anyway, so I've spent a lot of time learning about how to sleep properly and I do take it seriously. My only thought is that I have to keep my volume really low when I go heavy. I'm very athletic so I believe my recruitment is top notch. My current heavy day is warming up with sets of 4 or 5 to my weight and then doing sets of 2-3 until I feel my power dropping off. Thanks in advance for any advice.


#2

How do you know it's the squatting/deadlifting that keeps you awake? If you don't lift within four hours or so before you go to bed I don't see how it could affect your sleep.


#3

You could try melatonin and/or tryptophan before going to bed. Also could try a relaxing herbal tea, possibly in conjunction.

You just need to find a way to calm down and relax before heading to bed. Hell, even some meditation could work.

I sometimes have the same problem after an especially brutal leg workout.


#4

I've had the same problem my entire life and have linked it back to elevated cortisol levels due to days where training is very intensive. Try 5-10g glycine right after your workouts and 5-10g of glycine right before bed.


#5

Try sleeping in a colder room, about 65 degrees F with a strong fan (but not overly loud one of course.) to move some air. This has always worked for me and I sleep like a champ, even when my legs are on fire.


#6

Glycine and GABA work wonders for me (with Z12) before bed. Tryptophan when I can afford it.