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  1. #1
    Registered User bryanryanryan's Avatar
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    Unhappy Freak early a.m. sleep disruption from any lifting

    Hello all!
    Brand new here, but at the end of my rope and thought if anyone were to have the answer this would be the place.

    As of maybe 2 years ago (I'm 33 now) I realized I was no longer able to sleep through the night if I did any kind of resistance training / muscle work. I can't even do just 20 pushups now without my body suddenly then waking fully wired anywhere between (specifically) 4 am and 6 am the following morning. Going back to sleep is usually impossible. I have no trouble falling asleep at bedtime.

    Background info:
    I'm 33, 6', 165 pounds. Despite the insomnia, I've loosely kept up with very light bodyweight exercises (pull-ups, pushups, sit-up, curls, etc.) maybe two or three times a week at home. I run and bike maybe once a week each, no insomnia there.
    I've always been a light sleeper and if I eat under 1900 calories I have trouble sleeping... That number used to be closer to 2200 until I recently upped my protein intake so my macros are now 154/171/62 (before, carbs had been at 50%).
    Melatonin and Zzzquil (and even Temazepam, which my doctor prescribed) are no match for the early morning insomnia. Workouts (or one set of pushups...) are equally disruptive whether done afternoon or first thing in the morning. Usual bedtime is in neighborhood of 12 to 8 am. (Am I leaving anything out...?)

    My doctor is confounded and I haven't found any posts with similar issues. Any ideas?
    Sincere thanks in advance!
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  2. #2
    Verified Aesthetic rhadam's Avatar
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    Sounds psychosomatic to me. The idea that a morning workout, or as little as 20 pushups, somehow impedes sleep 15+ hours later is ridiculous.
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  3. #3
    team ketchup AdamWW's Avatar
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    You’re 6 foot, 165 and you’re eating barely 2000 calories on a good day? That’s a very low number....

    Undereating can impact sleep
    Last edited by AdamWW; 05-27-2020 at 09:00 PM.
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    The only thing I can really even think of would be a substantial increase of cortisol, but with that little resistant work, and in the scope of a 24 hour period, that wouldn't even be close to enough to elevate levels and keep them elevated. You may have made a connection with resistance training and this disturbance and created a relationship that wasn't there in your brain, causing you to think you're "wired" upon waking at that time vs. days you don't lift.

    I honestly have no idea though, that was 100 percent a shot in the dark.
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    Registered User bryanryanryan's Avatar
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    Thanks for your help guys! All good points
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    Am I missing something - your normal bedtime is 12-8 am but you wake up between 4-6 am?

    Assuming the 12-8 should read pm I would say that I would expect to wake up early if I went to bed at 8pm. You could probably do with tightening up your evening routine so that the window of time you go to sleep between is tighter and your body clock can regulate itself better - aim for 2hr window rather than 4.

    Are there any other factors at play - other stimulants such as caffeine from pre-workout or lots of tea/coffee/energy drinks... or even a late cup of coffee.
    Blue light from screens?

    It's seriously unlikely that a few pushups in the morning can have that much effect on sleep so much later - if anything exercise should aid better sleep.
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    Your body wants food try complex carbs before bed and gaba. You’re starving eat more, wake up in the middle of the night try grainy bread or crackers and maybe herbal tea
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