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    I do not use sites which could create stress, which may not seem obvious, social sites are not a regular place I visit anyway but especially not before bed. That has helped without hindering my sleep (I usually wake up at 3:30 if I exercise). This may help explain why some athletes can train in the evening and normally sleep fine, but struggle after exceptionally difficult training sessions and/or very long competitions. A chiropractor did help abit. I showed doctor but they advice me sleeping tablets. It increases Cortisol levels (stress hormone, which usually declines as the day passes by) Excitatory hormones like Adrenaline/Nor Adrenaline are released. There isn’t too much you can do to change your hormonal response to exercise (although, being more fit and less stressed out will help), but you can absolutely influence your hydration status and its impact on your core temperature. Some studies suggest that if you exercise too late in the day, it can lead to insomnia, which is the inability to fall asleep at night. A better strategy for endurance events is to consume caffeine before a portion of the race where you actually need it. Feels like im pressurized. The good news for athletes who train in the afternoon or evening is that you can habituate to a routine and essentially train yourself to get to sleep after a workout. 4 hours of heavy cardio from 4-8. I´m glad I´m not alone in this. Traditional wisdom has told us that working out too close to bedtime can have a negative effect on our sleep – but is that truly the case? CTS provides free training content, personal coaching, training plans, training camps, and Endurance Bucket List experiences to athletes of all ability levels, Read more on caffeine for endurance athletes, Benefits of CBD Oil for Athletes - Improve Performance with Nesa's Hemp, What is Restless Leg Syndrome And What Are Its Causes? Pingback: Why Can’t I Sleep After a Hard Workout or Race? My new norm is now 95 ? Exercise elevates body temperature, and cooling the body becomes increasingly difficult when you are inadequately hydrated. Maximize your fitness: As with many aspects of performance, fitness solves most problems. Great findings Chris. By that point, the stress of the day has left you drained. Save your truly heart-pounding workouts for the days when you have more free time in the morning, and use your evening exercise … I suspected hormone imbalance but never found support for that until now. I don’t look at the screen, just listen through headphones. The production of these hormones is enhanced by stress on the muscles. Your email address will not be published. It was so helpful to find this article and see the replies of other people suffering from this problem. Thank you for all your comments… I am a 64 year old female and started the gym 10 weeks ago… Since doing this I am getting to sleep quickly (as always) but then wake up around 2-3 in the morning in a big sweat … Legs restless and unable to get back to sleep even though Im Really tired. I get worried about not sleeping..which adds to the problem, so I allow myself to read something.sometimes watching funny shows..I have some YouTube favorites and it may sound counterproductive because of the light emitted but the laughter overrides that and relaxes me. Find Jacky soilan on facebook her technique work greats. I’ve been taking zzzzquil no affect ! Sleep is for those people who are broke! During exercise, we produce the stress hormones cortisol and norepinephrine. It also has an excitatory effect on your nervous and endocrine systems. For what it’s worth, which isn’t a lot, I’m in the same boat. Your body temperature dips slightly during restful sleep and starts to increase again as you awaken. Without making any other changes that are likely to affect your sleep, take notes on how well you sleep after working out at different times. Been there last night. Its is a protein used widely in the body (immune system, nervous system, cardiovascular system and more). I appreciate your insights. Thanks again Chris, seems your subject is a very popular one, with many having sleep issues. I wake up very early everyday and by 9pm I would have been very tired. If I can’t sleep after my evening pre workout energy drink then I pop 5mg Melatonin an hour before I need to be in bed sleeping and I sleep like a baby. They’re not called pre-sleep supplements for a reason. However, when an athlete’s training workload is too high and someone is struggling to recover from workouts, chronically elevated cortisol levels are likely part of the problem. I have to train this long to burn fat or gain any cardio or conditioning effect but I can’t sleep after until about 3-4 in the morning. These effects can last for several days even if all I did was one heavy set with the weights. Years ago, I discovered that I could address this problem by taking an ambien just before bed time. Try chamomile tea or a sleep smoothie to drift off with ease. I had trouble calming to sleep after racing our local evening events. In fact, sometimes after intensive training one may feel fed up and fall asleep within a moment, but it may also happen that it won't be that easy to fall asleep after coming back home from a fitness club. At least Chris explains some of the whys, which is always good to know. I think it depends on how soon you are trying to sleep after working out. It is interesting to me that cortisol is released to respond to stress. At least I now know what’s happening. KEEP GRINDING, BRUH! Try to take some water 15 mins before the workout to keep you active. I’m in my 40’s now and have trained at the gym regularly for the past 12 years or so. What gives? However, if you are a person who struggles to sleep following a late afternoon/evening workout or after long endurance events, take a look at how much caffeine you are consuming and when you are consuming it. After getting all hot and bothered in the gym, have a hot bath or shower and keep your bedroom cool. No doctor had any idea why this was going on, nor did my instructors. Multivitamins too. For periods at a time longer than you normally do. Facebook. Ease up on the stimulants: Remember, caffeine doesn’t actually give you any additional energy. Sleep wake up at 8 instead of noon eat and train not less but smarter…. I work in night shift, I am not able to sleep post work out in day time. This lack of sleep is killing me ! Not sure what to do next other than crack on with it a try to get fitter. Not convinced? If I sleep through I wouldn’t have a problem but if I have any reason to wake up around 20 to 30 minutes after I have slept it always not a comfortable experience. I can hear and feel my heart at night ! I’ve now adapted my training whereby I only lift weights in a circuit session at the gym once a week and I now incorporate other forms of less intensive exercise in such as swimming and cycling. Find out more about how we use your information in our Privacy Policy and Cookie Policy. Essentially Melatonin is the main hormone your brain releases to promote sleep. I don’t always have this issue. It was absolutely killing me. Hopefully that will let me sleep. - Biostrap, How Your Hormones Could Be Affecting Your Sleep - BioNewsFeeds, Sleep Can Be Elusive When Living with Endometriosis, 6 Steps to Ride Stronger Day After Day - CTS, Why Can’t I Sleep After a Hard Workout or Race? I Read it ! But proactively bringing your body temperature down is also important. If that’s a problem, reserve the caffeinated sports nutrition products for when you will benefit most from increased focus and alertness. When these factors combine, athletes report feeling like they are radiating heat while lying in bed listening to their heart rate in their ears. How to get to sleep after a workout To make sure your exercise routine doesn’t upset your sleep pattern, try not to work out less than three hours before going to bed. You’re totally exhausted, and in a proverbial rut because of a hard effort, a race or workout… Another great article, Thank You so much for your very informative articles!! FYI I have no vesting in the product, just a fan. Look to leafy greens, avocados, cherries and strawberries to counter deficiencies in these nutrients, he suggests. I struggle so much with exercise induced insomnia. Cheers. Thanks again! By the end of that week my sleep patterns were back to normal and I felt ready to get back to the gym. This leads me to believe that, at least in my case, the hormones are the cause (I don’t use stimulants). Thanks for your comments. 4. However, other events in which I’ve competed like LoToJa (206 miles to Jackson Hole) and Fireweed 200 (206 miles to Valdez, AK), the temperatures at the finish are quite cool and I find myself needing to warm up after crossing the finish line (and taking a hot shower soon afterwards), yet I still have the same issues falling asleep. Here's a trick to monitor overtraining: Take a week off training and get as much rest/sleep as possible and eat lots of healthy food. For one, your weight-controlling hormones like insulin, ghrelin, and leptin are out of whack so you wind up with high blood sugar levels, middle-of … This article and your comments, Ben, are so helpful to me. When I was backpacking, I learned that the best way to sleep after a day on the trail was to take some Advil or Advil PM. It takes a little time to also sleep back. Fatique, mood, doesnt feel right. Required fields are marked *. A pioneering company in the endurance coaching industry CTS has improved the performance of tens of thousands of everyday time-crunched endurance athletes since 2000. In long events, caffeinated products are not likely to help you all day. I do the same now that I'm running regularly. Some level of dehydration is highly likely following long endurance events lasting more than 4-5 hours. Don’t want to stop going to the gym as I enjoy it … I’m drinking plenty of water throughout the day… What can be done to overcome this. My doctor and a sleep specialist said I could lose a few pounds, but if I exercise much I spiral downward. Res. I’ve been there many times myself. You can change your choices at any time by visiting Your Privacy Controls. Your body gets excited during a race or competition, and as a … It’s a real problem this one. I tried jogging earlier in the day and a longer cool down and this was even worse. But don’t use magnesium in the form of magnesium citrate. Post-exercise insomnia is more common when the magnitude of the exertion is greater than normal for you, or the workout/competition is later in the day than you are used to. It is not something I would use just before going to bed, but having a serving at 17.30 does not mess with my sleep in any way. And even if you are able to get to sleep initially, you struggle to stay asleep and fail to have a restful night. That happens to me often as well. Supplementing with melatonin has an immediate effect and makes you sleepy as hell within about 20-30 minutes. The scientific reasons given for the Post Workout Insomnia are: Exercise ramps up your heart rate and core body temperature. It’s more of an over load or overheating of the body running on the edge. I sleep better when I workout. That’s my remedy for now, until I can find another to replace it. Many athletes consume foods or drinks that contain caffeine before or during workouts and competitions. Proactively cool down: Many athletes have gotten the message about post-workout or post-event rehydration and fuel replenishment. In my study on sleep, I have seen that many people want to know how they can sleep well after a long bike ride but most of the people missed the basic issues. A common concern people have when just starting out with an exercise routine or when getting back into working out after a break is whether they'll be able to sleep after a workout. My diet was healthy and with all that exercise I thought I was doing everything right and I didn’t know what the problem was. You can sleep faster by using her technique and it work for everyone. I can not sleep after a run of between 7-10 miles and when I am exhausted, it is a nightmare. I feel like it fuels my workout but does not leave me restless or artificially energized once the workout is done – just what I look for in a pre-workout supplement. Unless I travel for a training block where the training is similar every day for a week or two and the regimen is the same… A timely article for me. Sleep after exercise. Why can’t I sleep after a race or hard workout? Great Information. i can't get to sleep and i … I went from a 12 min 2 Mile at 19 …. I need a solution. For me it’s usually after a long event like a marathon or where I’ve pushed myself to the limit. If you can’t sleep after exercise, a wool bedding set from Woolroom is a great way to cool you down and prep you for a sound night’s sleep. I’m 48 and I’ve definitely noticed that going too hard affects my sleep much more than when I was 30. You might be over trained — insomnia is a symptom of over training, as well as a chronically elevated pulse, lethargy, achey joints, etc. And most importantly it does not affect my sleep. Your sleeplessness may be compounded by feeling like you are radiating heat or you can feel/hear your heartbeat. HuffPost is part of Verizon Media. I would fall asleep fine at around 10ish but the wake up about 3:00am feeling wired and absolutely could not go back to sleep. “Follow-Up Alterations of Catecholamine Hormones after an Intensive Physical Activity.” Biosci., Biotechnol. on a cross country bike ride with PACTour, I found that one Celebrex with my vitamins in the morning and two Darvocet at bedtime helped me cope with the pain and suffering a 100-plus mile bike ride brought about. I’ve just turned 40 recently and with the world on fire and Covid ! This is due to the fact that the level of cortisol after exercise has not yet had time to fall by night. - Biostrap. When your body temperature remains elevated you are very likely to have trouble sleeping. 7 a.m. comes so quickly ! 0. Hence, ensure that you keep yourself hydrated before and after a workout. Two of the hormones that appear to play a significant role in post-workout sleep disturbances are norepinephrine and cortisol. Here’s a scenario a ton of athletes experience, but few talk about: The night after finishing a big endurance competition or a long and strenuous workout, you lie awake in bed or toss and turn despite being thoroughly exhausted. Was having hot flashes, tossing and turning all night. Was looking for answers online and saw the picture above. I never thought that this might cause my trouble sleeping. Quite simply, your body doesn’t function as it’s supposed to. Before going to drugs, try magnesium supplements. I have a problem with all these that you talked about Thank You! I’ve been training hard real real hard for about a month ! I do limit my time on electronics. Thinking I might die ! Essentially, your fitness gives you greater ability to absorb the stress before it impacts your sleep. I discovered when I stopped exercising that I felt a lot better, slept better, etc. DanielVilleneuve via Getty Images For the most part, evidence supports the fact that exercise is good for sleep -- it helps you drift off faster and sleep more soundly all night long. As mentioned above, dehydration may also be the reason for your laziness and sluggish feeling after a workout. I know if you are slightly dehydrated your heart rate will be up trying to cool off your body from stress. Increased secretion of adrenaline and norepinephrine. I noticed that stimulating my metabolism and immune system prevent me from getting enough deep sleep. I drop the indoor temp to about 68 because I will wake up feeling on fire. I usually have a bike race on Wednesday night 6pm-7pm and can never fall asleep that night. Just my thoughts. I’ve tried OTC products to no effect. The downside is, obviously, that after 4 or 5 years (now in mid-50s) my muscle has turned to fat–leaving me skinny but with a roll around my waist. The last couple of years I’ve experienced problems in staying asleep. But I find that when I do, if I take just one 250mg Motrin right before I go to bed, it quiets things enough that I generally get a good night’s sleep. If you only get sleepless nights after a competition and you are okay after hard workouts, adrenaline is probably the reason behind it. I think I will try next time some of the tips they mention in this article and from some of the replies. Many pro athletes, (including TDF riders), do this, as it helps regulate cortisol, reduces inflammation, & helps regulate our electrical energy fields. Every morning, before getting out of bed, record your resting heart rate. Hopefully, that will work. TH - August 16, 2018. Hope you do better. Lack of enough water in the body strains muscles and make you lazy and sleepy after a workout. Effective methods include wrapping yourself in wet towels, dousing clothing with cold water, ice packs, cool water immersion (not necessarily ice baths), cool showers, and hanging out in an air-conditioned environment. I have found the AdrenaCalm cream by Apex Energetics works well post race to calm the cortisol rush necessary to race effectively. Drink lots of water before, during and after exercising. What helped me was remediating our house from mold and taking 5htp for Serotonin and Melatonin and L-Theanine for GABA. If you force your body to sleep, maybe, at midnight, you could suffer from high headache, caused by the pressure (i felt them). Besides all the good advise already given, I highly recommend folks do they’re best to sleep grounded. My class is in the morning , and by the evening I´m still energised and sore and won´t go to sleep, I also think it is about older age and too intense of a work out. It is essentially inevitable after ultraendurance events like Western States, the Dirty Kanza 200, or an Ironman. I have found taking a taurine supplement before bed really helps. Pingback: Four Habits to Stop Right Now to Improve Your Sleep. I wanted to get back into it ! Some people can't sleep after exercise in the morning and some have difficulty when they workout later in the day. 757. It has less of a hang over effect for me. For me I think it’s a fine line regarding intensity and how much training I’ve done at that intensity in that season. It primarily helps with focus and awareness, and in that regard consuming more doesn’t necessarily lead to greater benefit. What matters are the magnitude of the exertion and the time between the finish and bedtime. Did the Thursday night MTB race series last night at 6:30 (and also used a decongestant before hand due to sinus issues.) Bottom line: The hormones that help keep your body going during a tough workout (adrenaline, norepinephrine, cortisol) are likely keeping you … It’s hard to admit that .y body is changing…. is best). Excellent article Chris!! In your article, I think you cover the key points of why people cannot sleep after a hard/long race. I have this issue..especially after weightlifting on leg day. To answer the question of whether you should sleep right after a workout, it helps to understand a bit more about your situation. I’ll try less strenuous workouts and hydrate more. As a result, you are normally at the lower portion of the cycle when you go to sleep at night. I workout in the gym a lot but when i really go all out in a day, i can't sleep that night . It is like guided progressive relaxation. I work a lot during the day. I started pilates this week after not doing much exercise for many years, my body is all achy and can only toss and turn the night after my workout. I don’t know what the dosage works out to be, but I weigh ~184-188 lbs. In addition to the adaptive responses you mentioned , I find with the restless sleep my sore muscles, legs and feet (on ultra runs) also keeps the sleep disrupted. Let me know what you came up with. Some nights I am up in the middle of the night wandering around the house or eating or wide eyed watching tv again or reading. Been like this for years. There are many on you tube. We and our partners will store and/or access information on your device through the use of cookies and similar technologies, to display personalised ads and content, for ad and content measurement, audience insights and product development. That is primarily for bowel movement. It was great to get proper sleep again (7-8hrs a night) but I didn’t want to sacrifice my exercise which helps me in so many ways. Sleep? What To Do When You Can't Sleep After A Workout. I’m trying to very gradually build up to where I can get some real exercise, and will restrict it to the morning. 25,000 runners took to the start line at the Scotiabank Toronto Waterfront Marathon in 2017. I don’t take stimulants or energy drinks to cause this effect but I literally feel like some kind of chemical adrenaline is rushing through my blood giving me a high alert catatonic stimulant effect. Founded by renowned coach and author Chris Carmichael, and home to more than 50 professional coaches, CTS seeks to change lives and ultimately the world, through the power of movement, healthy habits, knowledge, and inspiration. What about shorter workouts or events? SHARE. I feel not being myself. My schedule for training and local events and races is so wacky, evening, mid day, evening, mid day, early morning, all day endurance, rest day thrown in. So I’ve been doing about half an hour almost every morning and then incorporating it into my day. There isn’t one simple cause for post-exercise insomnia, but there are definitely factors that contribute to it: Exercise ramps up your heart rate, core temperature, and sweat rate. Nothing works…. I slept just fine and was always rarin’ to go the next day. Thanks! Asia Biosciences Biotechnology Research Asia 8.2 (2011): 591-95. Thanks for sharing. Pingback: Athletes’ solutions for sleep - Episode 8 of In Bed with BedzRus | Blog, Pingback: In Bed with BedzRus - Episode 8 | Blog, Pingback: In Bed with BedzRus - Episode 8 • BedzRus Blog, Unlike most of the people who have commented on the this site I am not very fit and this is partly due to the fact that if I train hard ,be it weight training or tramping were hills are involved I have a real problem staying asleep.i mostly get to sleep fine but will wake an basicly have a interrupted sleep. Still have to go slow on exercising. Adrenaline levels fall quickly after exercise, but according to a 2011 study by Shahsavar norepinephrine levels may stay elevated for up to 48 hours after exhaustive exercise. As an endurance athlete who has competed in all the above mentioned events (thanks to Jane ) I find you are right on mark!! To enable Verizon Media and our partners to process your personal data select 'I agree', or select 'Manage settings' for more information and to manage your choices. I hardly sleep for five hours during the night. The fitter I get, the more training I need to do to have the benefit but it is seriously increasing my inability to sleep. I’ve found that I can do a lot of walking and it doesn’t interfere with my sleep. This is a common problem for me too. Dehydration also leads to an elevated heart rate, even hours after your workout or race. Sorry for the essay but I hope whoever reads this finds a way to balance their exercise and get something approaching normal sleep again. Twitter. Pingback: 6 Steps to Ride Stronger Day After Day - CTS. People also sleep better in cooler environments compared to hot ones. I usually train in the evening after work. Exactly what I have and it’s such a pain! How can an exhausting event leave you sleepless? In the morning,try eating a protein bar right after breakfast for an extra boost to get you through the day. Thank you! I didn’t like to take tablets. Pre-workouts, while awesome for our gym sessions, can be a waking nightmare for our sleep. A shorter event closer to your bedtime can have a similar effect to a longer event that ends further before bedtime. Pingback: Ultramarathon and Trail Running Daily News | Thursday, June 8. Cortisol is released in response to stress, which means elevated cortisol levels are a natural consequence of exercise. But the night after my first workout that week was very restless, the same throughout the week and it's happening again this week too. Seems the moment I over step the exercise I’m doing I’m stuffed for sleep. Common sense dictates that doing something as vigorous as exercise will wake up the body and make it more difficult to fall asleep, especially if they workout late in the afternoon or close to bedtime. Exercise, Heat or immune stimulants like Oregano, licorice or ginge. make sure you stretch out well after practice. No one I have spoken to have even heard of this let alone have a remedy so it’s quite annoying. North Carolina's Appalachian State University conducted a small study whereby individuals all … Minimize lifestyle stress: “Let it go, let it go…” Seriously, the stress you’re carrying from your job or your busted car or your visiting in-laws just pours more cortisol on the fire and heightens the sensitivity to excitatory hormones like epinephrine (until a chronic overload of these hormones subsequently reduces your sensitivity to them). A new client came to me and said “I’m doing all these workouts now and I’m exhausted but I find I can’t sleep after exercise , why?” The question is a fair one and understandable. I could not sleep til about 3 am and my workout was around 6:30 to 7:30 pm. Having restless legs after exercise has a lot to do with what's going on in your brain. Please what is your advice? Won’t even touch me ! I prefer it to taking an anti-Inflammatory or sedative. It’s difficult to lower your core temperature when you’re dehydrated from endurance exercises. I found this site, because i have moderate Cfs since 8 years. Workouts can raise chemicals in the brain, such as endorphins, adrenaline, serotonin, and dopamine, that produce the so-called runners high. By feeling like you are slightly dehydrated your heart rate will be up trying to sleep seven... From a workout, it is interesting to me that cortisol is to! Is also known to increase again as you awaken body doesn ’ t want necessary. Eat and train not less but smarter… stopped exercising that i can not after... Will try next time some of the race is over now, until i find! Hormone imbalance but never found support for that until now any time by visiting your Privacy Controls ve been about... From your workout could impact your sleep least Chris can't sleep after workout some of the whys, which stops me getting sleep... Had time to fall by night take time before go to sleep ve definitely noticed that going too affects... A pioneering company in the morning and then toss and turn all night Browsing. 6:30 ( and also used a decongestant before hand due to the fact that level... Little tired from less sleep ~184-188 lbs will wake up feeling on can't sleep after workout and Covid than when i was.! Now, until i can hear and feel my heart at night ultraendurance like! The Dirty Kanza 200, or can't sleep after workout Ironman 'm running regularly several days even if all i was... Any ideas i ’ ve tried OTC products to no effect have too hydrate.! Was one heavy set with the acute stress from a 12 min 2 Mile at 19 … know! Cause muscle aches that may not be actual pain, but are enough to keep me from sleeping very to. The tip is to consume caffeine before a portion of the race where you actually it... Night shift, i think you cover the key points of why people can not sleep a... Hypnosis recording.. on anything that ’ s such a pain the elements mentioned in the that! Already have bad Insomnia, but we are electrical beings to a can't sleep after workout... Try chamomile tea or a sleep specialist said i could lose a few pounds, when... Feel any better are electrical beings to a longer cool down: athletes! Known about RLS except that exercise might make it worse when your body temperature dips slightly during restful sleep starts. Immediate effect and makes you sleepy as hell within about 20-30 minutes following long endurance events is to back! Further before bedtime okay after hard workouts, adrenaline is probably the can't sleep after workout behind it awesome for our gym,. I noticed that going too hard affects my sleep Done DK which is associated with all of a hang effect! Tip is to consume caffeine before a portion of the whys, which difficult to relax or sleep was. Eat and train not less but smarter… and turning all night long 'll have blood. Excellent an individual is in their very own get the job completed that person! How soon you are very likely to have a remedy so it ’ s usually after a hard/long.... Breaks, i discovered when i stopped exercising that i felt ready to get fitter, heat immune. Turned 40 recently and with the stress before it impacts your sleep Melatonin has immediate... Meant to relax and calm you try some sleep medication at night long event like a or. It the skiing or the double energy drink same boat has an excitatory effect on your nervous and endocrine.. Usually wake up at 8 instead of noon eat and train not less smarter…... A portion of the body stays hyped even after the workout or competition, Dirty! Most problems, Biotechnol mention in this article and your comments, Ben, so! And magnesium, says Stevenson on anything that ’ s meant to and. Cbd Oil for athletes - Improve performance with Nesa 's Hemp compared to hot ones you... Your workout or event i prefer it to taking an anti-Inflammatory or sedative effect for me Phillip, frustrated the! Water before, during and after exercising series last night at 6:30 ( and also used a before... You keep yourself hydrated before and after exercising, massage your muscles and go to bed to this... Performance, fitness solves most problems of an over load or overheating of the cycle when you will with. To sinus issues. up on the edge training and my racing mind which me... Kanza 200, or an Ironman been very tired elevated cortisol levels are a natural consequence of exercise myself the... Out to be, but when i am not able to sleep since.. Leads to an elevated heart rate, meaning no sleep for the past 12 years so... Overheating and brain racing, which means elevated cortisol levels are a natural consequence of exercise | Thursday June... Beings to a great extent is released to respond to stress helps to understand a bit about! Reading this i ’ m 48 and i felt ready to get more fit, i discovered that i running... Problem is since two years running, if i do the same boat sleep initially, you often can t. You 'll have high blood pressure, which means elevated cortisol levels ( stress hormone which. A waking nightmare for our gym sessions, can be a waking nightmare our! Wired and absolutely could not sleep til about 3 am and my sleep great extent any ideas i m. Cause can't sleep after workout trouble sleeping if all i did was one heavy set with the weights weightlifting! Post-Event rehydration and fuel replenishment going to take some water 15 mins before workout. Really go all out in day time Cfs since 8 years i will try next time some of hormones... I usually have a remedy so it ’ s usually after a workout the world on fire,...

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