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    Thread: What evening exercises help you sleep the best?

    1. #1
      jurgen's Avatar
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      Default What evening exercises help you sleep the best?



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      • What evening exercises help you sleep the best?
      • What evening exercises help you sleep the best?
      • What evening exercises help you sleep the best?
      • What evening exercises help you sleep the best?
      • What evening exercises help you sleep the best?
      • What evening exercises help you sleep the best?
      I have to workout most days from 5-7pm (not necessarily 2 hours worth, usually 60-90 minutes). That's the only time slot available. I'm not an insomniac but I've had trouble the last couple months getting quality sleep that seems to be partly a result of working out in the evenings. I'm going to be making other changes such as avoiding heavy meals before bed. But I figured it would be worth asking if there were any exercises you have done in the evenings that help, and not hurt, a good night sleep. My current program is about 90 minutes of hypertrophy training upper/lower (sets of 8-14) and definitely taking many sets to failure. So, I'm pretty wore out after a workout and hungry....so I have to fight the temptation to eat ALL the food when I get home.

    2. #2
      Yohimbe's Avatar
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      Default Re: What evening exercises help you sleep the best?

      I actually struggle with the same problem. I usually workout in the evening (sometimes the only time I have is late at night) and it's difficult for me to fall asleep at times. I'm not really sure if there are any particular exercises that are better than others when it comes to training at night and sleep, but there are a couple things I think help me relax and get ready for bed.

      I make sure I take in the nutrients I need post workout, but I keep my meal size down. I find it's harder for me to go to sleep when I'm super full. I cut out all pre-workout drinks a while back. Cup of coffee and I'm good. Anything more pre-workout, and it's harder to fall asleep after training. I also supplement with L-Theanine and melatonin when/ if needed. L-Theanine helps me relax, especially if I'm stressed about my day. I keep the temperature in my room really cold with curtains drawn to keep it extra dark.

      I know it's not a direct answer to your question about exercises, but those are some things I do to help myself get to sleep after late night workouts.
      Train Till Your Eyes Bleed!







    3. #3
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      Default Re: What evening exercises help you sleep the best?

      What evening exercises help you sleep the best?
      Brotha we don't leave for the gym until the kids go to bed at 8:30. Luckily we only live about 7 minutes from it so we're usually home about 10ish. i can't help with the sleep side of it cause I can come home and fall asleep even after taking a stimmed pre. The wife on the other hand takes non stim and can't sleep for shit. This helped a little bit tho. It was given to us by a guy at the gym who got it free and I never turn down free shit. 20211225_064826.jpg20211225_064848.jpg

      Sent from my SM-N986U using Tapatalk

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      Default Re: What evening exercises help you sleep the best?

      I'm in just for the name lol. "Tropical Terminator".

      I'm seriously going to find a way to work that phrase into a random conversation throughout my day.
      Train Till Your Eyes Bleed!







    5. #5
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      Default Re: What evening exercises help you sleep the best?

      Yeah this is possible. I go pretty hard when I'm there. Maybe I'm crossing the point of diminishing returns.
      Coffee (black) before lunch, never after 12:00 though.

      No pre-workout stuff other than MAYBE a little whey shake (1 scoop max) but even that is rare. Most days I'll eat some grapes, an apple, or a small sandwich about 1.5 hours before the workout.

      During the workout I drink water spiked with lime juice (and a pinch of potassium bicarbonate, I've found the potassium helps a lot with recovering because I'm a heavy sweat guy, and the lime juice just helps flavor. Obviously the acid reacts with the bicarbonate but it still seems to provide good potassium with enrgifitnes, I usually feel really trashed during summertime workouts if I skip the potassium.

      Good point about the reading.

    6. #6
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      Default Re: What evening exercises help you sleep the best?

      I found a helluva deal on a good hot tub last year, refurbished, best damn investment in training I have made. I can workout, do deadlifts, squats, cardio, then sit in the 101 degree water for a while and Im ready to fall asleep. A lot of times, I dont even turn on the jets much, the hot water just feels so damn amazing outside under the stars. Recovery. Sleep. Everything.
      Any injuries, like tendonitis, I put right under the jets and let the water pound on it. Recovery is faster now & its been amazing on my torn rotator cuffs.

    7. #7
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      Default Re: What evening exercises help you sleep the best?

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      • What evening exercises help you sleep the best?
      • What evening exercises help you sleep the best?

      • What evening exercises help you sleep the best?
      • What evening exercises help you sleep the best?
      • What evening exercises help you sleep the best?
      • What evening exercises help you sleep the best?
      • What evening exercises help you sleep the best?
      • What evening exercises help you sleep the best?
      Stretching helps me sleep. I will spend 10 minutes gently holding different stretches for 45 seconds each basically for my whole body. I sleep through the night far more often than I do if I skip it.

      That and I take 9mg of melatonin before stretching.
      "SHIAT BIOTCH, thats a big ass!"

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