I can't sleep

[Nox]

I just started training with weights and alot of cardio and I'm having a hard time falling to sleep for the last month can anyone help me here cause it sucks. What really sucks is I think its hindering my training?

[BriK]

Nox,

What time are you training at? Are you doing your weight training and cardio in the evening before you go to bed? Are you taking any type of supplement for energy or weight loss?

If you are training in the evening and then returning home for a post workout meal/shake and heading to bed your body may need a little more time to unwind prior to getting some sleep. The weight training/cardio workout will keep your metabolism up for at least another hour after you are done.

Re the energy supplements (coffee included) can also have a similar effect on your sleep. The timing of taking these is important, the dosage and how your body responds to them.

Without knowing much more of the situation it is difficult to make an informed decision

[Nox]

I'm taking NO2 but I take it early in the morning, I don't usualy do weight or cardio anytime after 4 pm but I do some light heavy bag training in the evening. Basicaly I'll go out and hit the bag in my garage anytime my wife will let me get away for awile. That can be up until 9:30 to 10:00 at night.

[BriK]

I have never tried NO2 but from what I understand it is used for to extend muscle pump, enhance muscle growth, speed recovery, increase their strength and stamina. Is this correct? From what I have read on this supplement it shouldnt cause sleeplessness.

Has anything changed in the past month from prior months? Diet? Supplementation? work out routine? How long have you been weight training and how often do you do it? One sympton of overtraining is sleepleeness.

[Nox]

Can you overtrain? No seriously though I have been pushing my self alot I might need to chill out. I just absoulutely love to train. I think I've been doing weights now for about 1month and a half and I know I'll do them from now on. Added speed, power to all my techniques not to mention my wife likes it too. (I know i'm sick but hey I'm just a guy who take attention when ever I can) The NO2 I don't think is bothering me I think the main thing is I've been putting alot of pressure on myself to excell. I'm getting a couple of people to ask me to train them and I just want to be a good leader. I think I'll try adding some more time to my meditation.

[BriK]

Over-training varies from person to person depending a lot on genetics. The signs of over-training are not sleeping well, muscle soreness lasting as long as several days, lack of progress, irritability, etc. Also, workout routines should vary, as should the choice of exercises. The amount of time you spend in the gym can also make a difference. Your level of testosterone during a workout will make a difference in what kind of results you can expect. For most, testosterone peaks in the first hour and then begins to diminish thereafter. Ive read that if you get your exercise in during this period of time, you will see the best results. So, weight training for more than hour and a half is not very productive for almost everyone.

Do you weight train and do martial arts training every day? Do you have any rest/recouperation days?

Your rest days are as valuable as your training days. It is during this time that your body recouperates and grows stronger.

[Nox]

Sunday is my complete rest day but I have easy days and hard days M,W,F,Sat hard days Tues, Thur easy light work out Cardio every day except Sunday.

[Tom Yum]

Maybe you're breathing in too much NOx....

[Tom Yum]

If you train too late in the evening, it can keep you up.

So many different things can change your sleep. Find out what's bothering you the most, change it and see if your sleep improves.

[BriK]

I dont think your overtraining Nox, you may want to consider cutting your weight training down to 4 days per week. Work each body part once per week and alternate your workouts from week to week. Week one lift heavy with fewer reps (6-8) and week two go a little lighter and increase the rep range (12-15+). You can continue your current cardio routine.

Like TY said in his last post, many things can affect your sleep. Keep adjusting your workouts little by little until you find what works best.

[Nox]

Thanks, I see what happens I think I've just been putting to much pressure on myself.

[shirleycooper]

Lavender is a good material for people who have difficulty in sleeping. Because the fragrance of lavender oil brings people a sensative of calmness and improves their quality of sleep (4). To profit from this plant, you can use its essential oil and apply some drops on the chest or neck before going to bed every night.
The combination of lavender essential oil with another type of oil, such as chamomile, is also a great idea.
Additionally, the improvement in sleep quality is also one of many health benefits of milk or pumpkin seeds.

Source: https://wikihomenutrition.com/lavender-health-benefits/

[shirleycooper]

1. Keep track.

Record how much and when you sleep, fatigue levels throughout the day, and any other symptoms. This serves two purposes: It can identify activities that help or hurt the chances of a good night’s rest, and it’s a useful tool for a doctor or therapist, should you decide to see one. Digital programs like Zeo, YawnLog, and a variety of apps can all make snooze-tracking easier. 2. Try therapy.

Cognitive Behavioral Therapy for Insomnia is a pretty common technique. Also called CBT-I, the therapy typically involves self-monitoring, mental strategies (like developing positive thoughts about sleep), and creating an environment that promotes sleep—and it’s been shown to improve sleep quality . Learn these strategies with the help of a therapist or with online guidance or books—both are equally effective ways of implementing CBT-I . Not into seeing a therapist? Check out Sleepio, a digital program that helps users learn about and implement CBT practices from the comfort of their own homes. 3. Establish a regular bedtime routine.

Find activities that help you wind down before bed, and stick to the same sleep-wake schedule, even on weekends. 4. Use the bed appropriately.

Beds should be reserved for sleep and sex—and nothing else. Bringing work into the bedroom is a sure-fire way to discourage sleep quality. 5. Choose the right mattress.

Uncomfortable bedding has been linked to poorer sleep quality, while a comfortable mattress can up the chances of a satisfying snooze . 6. Don’t smoke.

Need another reason to quit? Smokers commonly exhibit symptoms of insomnia—possibly because their bodies go into nicotine withdrawal during the night .