Sleeping poorly and low on energy after strength training

yirara

So anyone with above problem? I can only work out in the evening as my blood pressure is too low in the morning, usually at around 7 to digest my food a bit first. I go to bed at around 10:30. I always sleep very badly from working out in the evening. When I run I'm usually ok the next morning despite not sleeping well. If I do strength (only bodyweight due to lack of gym) I literally sit in a cloud of tiredness all day. Every day I work out. I currently can't run due to massive problems with my feet (waiting to see specialist) but working out fights depression, thus I need to do this.

Btw, I'm not in a calorie deficit and my weight is stable. I'm not hungry and eat back my exercising estimate, which seems to be spot on as my weight doesn't change.

Cherimoose

Are you having trouble falling asleep, or are you waking up during the night? For trouble falling asleep, maybe try yoga/stretching after strength to unwind.

Cbean08

Dedicate an extra 15 minutes to stretching out your body. After I strength train, my muscles are usually tight and worked up. Because of this, I'm pretty fidgety and have a hard time relaxing. Use a foam roller to roll out your body, stretch and relax. Then shower or take a bath and take some additional time to watch tv, read a book or do another relaxing activity.

yirara

Cherimoose wrote: »

Are you having trouble falling asleep, or are you waking up during the night? For trouble falling asleep, maybe try yoga/stretching after strength to unwind.

Trouble sleeping. I fall asleep, if a bit slower. Then I constantly wake up with annoying thoughts that might keep me awake. Nothing stressful or scary but just to intense to make me fall asleep again. Suddenly I start calculating something for example! Fitbit suggests i have less deep sleep but anout same number of wakeups. Maybe I just notice it more.

Avidkeo

yirara wrote: »

Cherimoose wrote: »

Are you having trouble falling asleep, or are you waking up during the night? For trouble falling asleep, maybe try yoga/stretching after strength to unwind.

Trouble sleeping. I fall asleep, if a bit slower. Then I constantly wake up with annoying thoughts that might keep me awake. Nothing stressful or scary but just to intense to make me fall asleep again. Suddenly I start calculating something for example! Fitbit suggests i have less deep sleep but anout same number of wakeups. Maybe I just notice it more.

This may be your problem. Ignore fitbit with the sleep stats. You probably slept just the same before but because something tracks it you notice it more. You can hide it from your dashboard if you aren't good at ignoring it.

I know I was worrying a bit when it first started doing the tracking but I realised that worrying about the sleep was causing me to lose sleep...

yirara

Cbean08 wrote: »

Dedicate an extra 15 minutes to stretching out your body. After I strength train, my muscles are usually tight and worked up. Because of this, I'm pretty fidgety and have a hard time relaxing. Use a foam roller to roll out your body, stretch and relax. Then shower or take a bath and take some additional time to watch tv, read a book or do another relaxing activity.

I think I need a stretching routine. I skip that one as I’m usually drenched in sweat when I finish my workout and just go to the shower as my flat is covered in carpet. I need to find a solution there. I usually relax for another 2-2.5hrs btw workout and going to bed.

My muscles don’t feel tight but only tired. But maybe I need to look at electrolytes after workout as well as my limbs tend to fall asleep the nights after workouts. Another reason for waking up.

yirara

Avidkeo wrote: »

yirara wrote: »

Cherimoose wrote: »

Are you having trouble falling asleep, or are you waking up during the night? For trouble falling asleep, maybe try yoga/stretching after strength to unwind.

Trouble sleeping. I fall asleep, if a bit slower. Then I constantly wake up with annoying thoughts that might keep me awake. Nothing stressful or scary but just to intense to make me fall asleep again. Suddenly I start calculating something for example! Fitbit suggests i have less deep sleep but anout same number of wakeups. Maybe I just notice it more.

This may be your problem. Ignore fitbit with the sleep stats. You probably slept just the same before but because something tracks it you notice it more. You can hide it from your dashboard if you aren't good at ignoring it.

I know I was worrying a bit when it first started doing the tracking but I realised that worrying about the sleep was causing me to lose sleep...

Ha, I always wear that thing but just now looked if there’s something interesting. I only look at the total slept usually.

yirara

Ok, worked out the day before yesterday and tried an after run thingy (yuck!) I still had and it didn’t work, restless sleep and numb limbs as usual.

worked out last night and took salt, potassium and magnesium afterwards. Slept like a dream! Guess I lose too many electrolytes through sweating.

deannalfisher

are you eating anything after you work out? even when i work out in the evening - i need a snack before bed otherwise i'm hungry/tired and restless

yirara

deannalfisher wrote: »

are you eating anything after you work out? even when i work out in the evening - i need a snack before bed otherwise i'm hungry/tired and restless

No, I'm always hungry during daytime, but never in the evening or after working out. I can't sleep if I eat before sleeping. I guess the problem really is due to electrolytes, but as a post-run electrolyte drink doesn't really hep I can only assume it's too low dose.

jessef593

Are you using caffeine in your workouts?

Have you tried melatonin?

I go through phases of issues sleeping as well and that helps me get back on track. I never use it for more than a week.

What are these thoughts that are keeping you up? Personally it sounds like you're having issues calming your mind, which is a personal issue and not really due to working out. Take some time to relax post workout. Read a book, drink a beer or some wine. Also... how strenuous are these workouts?

yirara

jessef593 wrote: »

Are you using caffeine in your workouts?

Have you tried melatonin?

I go through phases of issues sleeping as well and that helps me get back on track. I never use it for more than a week.

What are these thoughts that are keeping you up? Personally it sounds like you're having issues calming your mind, which is a personal issue and not really due to working out. Take some time to relax post workout. Read a book, drink a beer or some wine. Also... how strenuous are these workouts?

Melatonin isn't allowed in the UK, and it doesn't work with the restlessness and numb limbs after workouts (yes, I did try it). I might sleep for 3 hours and then continue the wake/sleep craziness of the rest of the night - unless my limbs get numb earlier. Usually I sleep fantastically though.

No specific thoughts, really. It's just that my normal falling asleep routine doesn't work (spinning a fairly long-winded, boring story) because I can't focus on it and get continuously interrupted by odd thoughts, like trying to remember how much money I spent in the last 5 days on electricity, I need to buy new candles, hmm.. what do I cook tomorrow? remembering tiny details on a metamorphic rock on display in my livingroom, just random stuff. This only ever happens after a workout. And yes, considering I don't watch tv but read, solve puzzles, use colouring books, or do other relaxing things after my workouts, with a nice cup of tea that I'm having on no- workout evenings as well.. no idea. But yes, the problem seems to be gone by taking electrolytes. Guess that's it then.