Help me /fit/
Lately I've been having trouble sleeping, on rest days I can usually fall asleep but on the days that I lift I can't sleep if my life depends on it
I just woke up from yesterdays chest workout and I feel like shit, I'm worried that It's going to effect my gains
At what time of the day do you train? Try going earlier if you train late at night.
If that's not the problem, take a long walk 2h before bed. At least 30min long.
And of course no tv or computer late at night.
I was gonna ask this....
OP, when I played football in the evenings I always had trouble falling asleep that night. If you're training at night either change to an earlier time or just accept it and suck it up.
I usually train in the mid to late afternoon, so when I come home I still have at least a few hours before bed
Although right before I go to sleep I'm still on the computer, so I might tryto lay off of it, see if that works
Try lifting in the morning, its better for your metabolism anyway (unless you eat a whole bunch of casein before bed).
Also, limit your exposure to screens when you're nearing dream time. Try reading a book or something else productive. The general rule is no screens 4 hours before sleep, but 2 hours will see vast improvement
Ideally you should have at least 3-4 hours between working out and going to bed.
Cutting out the blue light will help but does not explain why there is a difference between lifting and resting days (assuming that you also use the computer before bed on resting days).
My advice would be to make sure you eat some protein (cottage cheese, yoghurt, stuff like that) before going to bed and make sure there is enough time between working out and going to bed. Try working out in the morning or in the beginning of the afternoon and see if that has an effect on sleep quality. You could also use a heart rate monitor and see if there is a difference between your heart rate on days you lift and days you don't (measure right before going to bed).
A rest week like someone suggested might also be benificial.
An alternative to melatonin is tryptophan.