Am I wasting my time going to the gym if I can't sleep?

  • Posted by a hidden member.
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    Jan 11, 2012 12:06 PM GMT
    I started working out on Monday night. I'm wanting to bulk up. for some reason (And I've noticed this when I work out in the past.) when I work out I have so much trouble sleeping. I lifted weights (Back and biceps on monday.) I went to sleep at 12 AM. woke up at 4 AM and tossed and turned for three hours before I called it quits as I wasn't able to go to sleep. I ended up napping around 3 hours or less later in the day.

    Today I also worked out in the evening. I did half an hour of cardio on the eliptical and one hour of weight lifting (Chest and triceps) and tonight I wasn't able to sleep AT ALL. I'm very well aware of people saying you need 7-8 hours of sleep every night, and am very frustrated because the diet and exercise of my diet have been on point. Why can't I sleep? Is it because I'm working out at night?

    Were the last two days in vain if I couldn't sleep long enough to help the muscles recover & grow? I mean I don't think I'm going to be able to sleep today at all. Maybe a 2-4 hour nap if I'm lucky. I have class till 11 PM.
  • kenanna

    Posts: 77

    Jan 11, 2012 1:11 PM GMT
    omg
    same problem here
    i'm still jet lag, so i went to bed at12, woke up at 4
    i gave up n now i'm here
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    Jan 11, 2012 1:54 PM GMT
    I wouldn't say you are wasting your time, but the lack of sleep will impede you getting the results you could get. There appear to be different results on studies involving evening exercise and insomnia. Google "evening exercise insomnia" and you'll find some interesting articles. You might try exercising in the morning instead to see if that makes a difference.

    If you're trying to bulk up, I don't think you need to do the cardio more than 3 times per week, which would normally be on your days off the weight lifting. Then you would avoid doing cardio adjacent with the weights.
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    Jan 11, 2012 2:24 PM GMT
    I have the complete opposite problem. When I can't get my training in, I can't sleep.
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    Jan 11, 2012 2:30 PM GMT
    wannaseeit saidI started working out on Monday night. I'm wanting to bulk up. for some reason (And I've noticed this when I work out in the past.) when I work out I have so much trouble sleeping. I lifted weights (Back and biceps on monday.) I went to sleep at 12 AM. woke up at 4 AM and tossed and turned for three hours before I called it quits as I wasn't able to go to sleep. I ended up napping around 3 hours or less later in the day.

    Today I also worked out in the evening. I did half an hour of cardio on the eliptical and one hour of weight lifting (Chest and triceps) and tonight I wasn't able to sleep AT ALL. I'm very well aware of people saying you need 7-8 hours of sleep every night, and am very frustrated because the diet and exercise of my diet have been on point. Why can't I sleep? Is it because I'm working out at night?

    Were the last two days in vain if I couldn't sleep long enough to help the muscles recover & grow? I mean I don't think I'm going to be able to sleep today at all. Maybe a 2-4 hour nap if I'm lucky. I have class till 11 PM.


    Why do you think it is always advised not to exercise close to bed time? Exercising revs the system.
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    Jan 11, 2012 3:08 PM GMT
    Are you taking any preworkout supplements before you strength train in the evening? They contain a ton of stimulants like caffeine and can really effect your sleep if you take them in the pm.
  • rebelbeard

    Posts: 558

    Jan 11, 2012 3:09 PM GMT
    You sound like me. Evening workouts keep me up all night. Now I work out in the mornings instead. Try taking melatonin (1.25mg) before going to bed at a decent hour. You can train your body to sleep like its supposed to.
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    Jan 11, 2012 3:11 PM GMT
    kt8320 saidAre you taking any preworkout supplements before you strength train in the evening? They contain a ton of stimulants like caffeine and can really effect your sleep if you take them in the pm.


    The above for sure! Is this a new start to working out and diet? If you just started two new things, it may take a few days for your body to adjust.
  • SoDakGuy

    Posts: 1862

    Jan 11, 2012 3:15 PM GMT
    Do not take a nap. There's your culprit. You nap for almost three hours. Stay up ALL DAY and then crash. You will sleep through out the night.
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    Jan 11, 2012 3:57 PM GMT
    I have the same problem. I work out late at night and had trouble sleeping afterwards. Now I take a melatonin as soon as I get home with a casein shake. By the time I'm done with my shower, I'm ready for bed!
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    Jan 11, 2012 3:59 PM GMT
    njmeanwhile saidI have the complete opposite problem. When I can't get my training in, I can't sleep.

    same
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    Jan 11, 2012 4:00 PM GMT
    I had a problem like that for years and I finally had to stop training at night. I don't know how it works, but I guess certain bodies react differently to excercise. People have different metabolic "rythyms".
    Most of the guys I know train at night but I have to train mornings or afternoons. I actually do better going at 4 in the morning if necessary than after 6 at night.
    I realize it's tough with classes and studying, but check out a morning workout if you can.
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    Jan 11, 2012 4:10 PM GMT
    I train at night and still sleep well. I am a night person in general and I am grouchy and fuzzy-headed in the morning no matter how much sleep I get.
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    Jan 11, 2012 4:17 PM GMT
    I don't think it has anything to do with your work-out. You've changed your routine and now your sleep will be affected for awhile. Eventually, you'll get into a grove and you'll be able to sleep again. However, if you are taking some supplements, which contain stimulants, then it's a different story. Plus, don't take naps in the middle of the day; it impedes your sleep at night.
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    Jan 11, 2012 4:30 PM GMT
    This happens to me whenever I start a new routine or start up again after a break.... I toss and turn and wake up at various times all night long. I finally figured out its because of sore, achy muscles. Try taking an advil or two right before bed, depending on how sore you are. It totally works for me.
  • vintovka

    Posts: 588

    Jan 11, 2012 4:52 PM GMT
    Frequently I have trouble sleeping after a good workout, irrespective of whether or not it was late at night. For me the best thing to do is either stretch out or do some "low power yoga" before bed if I think I might feel restless or sometimes I actually get up for just a minute (right on top of the bed) to do some restorative pose, like "child's pose" just to relax a bit.

    Here's a cool video with some ideas for "low power yoga" intended for times when you are "powering down"

    http://www.youtube.com/watch?v=VIckyGgGwCo
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    Jan 11, 2012 6:38 PM GMT
    socalfitness saidI wouldn't say you are wasting your time, but the lack of sleep will impede you getting the results you could get. There appear to be different results on studies involving evening exercise and insomnia. Google "evening exercise insomnia" and you'll find some interesting articles. You might try exercising in the morning instead to see if that makes a difference.

    If you're trying to bulk up, I don't think you need to do the cardio more than 3 times per week, which would normally be on your days off the weight lifting. Then you would avoid doing cardio adjacent with the weights.


    I ended up sleeping from 9-1:30pm so about four hours. I won't be back home till 11ish. I think I'm just not going to work out today and I'll go to the gym tomorrow morning and try my luck that way. I will definitely get up early in the morning if it makes a difference.
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    Jan 11, 2012 6:41 PM GMT
    sahem62896 saidNo, but do try to rest and relax too even if you can't sleep


    Thats basically what I did lol. I pretty much lay in bed with my eye closed and tossed and turned for quite a few hours...but I finally was able to nap for around 4 hours this morning and I just woke up. So you think Day 1 and Day 2 for me still counted or should I officially start Day 1 when I can work out and get a good nights sleep from it?
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    Jan 11, 2012 6:42 PM GMT
    SoDakGuy saidDo not take a nap. There's your culprit. You nap for almost three hours. Stay up ALL DAY and then crash. You will sleep through out the night.


    Too late :-/ but I only napped for about 4 hours. I woke up at 1:30 and will be out and about until 11 PM. I think I might be able to crash the whole night when I get back. We shall see...
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    Jan 11, 2012 6:44 PM GMT
    jawrhed saidI had a problem like that for years and I finally had to stop training at night. I don't know how it works, but I guess certain bodies react differently to excercise. People have different metabolic "rythyms".
    Most of the guys I know train at night but I have to train mornings or afternoons. I actually do better going at 4 in the morning if necessary than after 6 at night.
    I realize it's tough with classes and studying, but check out a morning workout if you can.


    I definitely will try this instead. I'm not a morning person but would probably do well to adjust...
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    Jan 11, 2012 8:48 PM GMT
    You need to eat a substantial amount of quality food after your evening workout. Don't skimp on protein and fat. If your body is reved up and starved for nutrients you will not sleep and may be experiencing a mild low blood sugar condition.
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    Jan 11, 2012 8:55 PM GMT
    Nivek saidYou need to eat a substantial amount of quality food after your evening workout. Don't skimp on protein and fat. If your body is reved up and starved for nutrients you will not sleep and may be experiencing a mild low blood sugar condition.


    To that extent I would add, egg whites are a good source of protein/tryptophan (which may aid in your sleep).