Insomnia after leg workout
TryandTry101
Posts: 628
in General Chat
lagi ako nakaka ranas ng insomnia kapag intense yung leg workout ko..kayo? baka baliw nako..lol
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subukan ko bukas at sa Friday baka mag ka insomnia din ako hahaha
lagi nangyayari sakin eh..weird nga
ang weird nyan sir ah, di ba dahil nararamdaman mo doms sa lower part ng body mo hhaha
May naranasan naman ako dati rin pag gabi rin after leg WO. Pagmatutulog nako namimintig yung dalawang hita ko. Ilang gabi rin yun basta leg day, ang ginawa ko nilagyan ko goma sa taas ng tuhod hanggang office suot ko dati hehe ewan ko kung bakit pero nakatulong...nawirduhan ako sa sarili ko nun eh.
Pero nung natuto nako mag stretch/yoga sa bahay pag rest day para sa lower back at legs ko. Hindi ko na ulit naranasan yun mga ganun.
nagsearch ako ng article about jan, mejo marami ring nagsasabi. parang dahil ata sa adrenaline "daw" at cortisol levels ng katawan.
http://fitness.mercola.com/sites/fitness/archive/2015/01/02/post-workout-insomnia.aspx
thanks sa mga reps mga sirs..
thanks din sa link @ivandeasis
ako naman naranasan ko din hirap matulog, siguro gawa nung pre workout. hehe. tsaka may nararamdaman ako sa muscles ko na ewan, parang ngawit na hindi ko maintindihan, tapos naghahanap ako ng pwesto na makakatulog ako, ang likot ko sa kama hangang makatulog. haha. weird.
baka ibang likot yang ginagawa mo sir pands hahaha peace. goodnight haha
hahaha nangyari sakin kagabi to. or psychological lang kasi nabasa ko to kahapon? hmmm haha
madalas din yang kakaibang likot sa kama, pag gabi, hahaha. yan sigurado pampatanggal insomnia. joke!
madalas din yang kakaibang likot sa kama, pag gabi, hahaha. yan sigurado pampatanggal insomnia. joke!
if you hit any of your body part twice a week, mababawasan yang DOMS. And stringbean hit it right, mahirap makatulog talaga sa gabi kung gabi ka nagwoworkout. Haha mas mahirap makatulog kung nagcrecreatine ka. Maiihi ka sa madaling araw.
leg workout lang ako na iinsomnia,hindi rin ako nag ccrea at kahit nung nag ccrea ako di ko umiinom sa gabi. Hapon ako nag wworkout,around 4pm at hindi gabi..
Source: https://www.outsideonline.com/1784661/can-hard-workout-cause-insomnia
A:
Blame your insomnia on adrenaline and cortisol.
“Strenuous exercise beyond the usual for a given individual does activate stress responsive systems, including the release of cortisol in the evening and adrenaline and it is well known that difficulties falling asleep and staying asleep may occur,” wrote Dr. Eve Van Cauter, director of the University of Chicago’s Sleep, Metabolism and Health Center, in an email.
Let’s look at adrenaline first. The body secretes the hormone and a similar one called norepinephrine in response to exercise. These hormones increase heart rate, blood flow to muscles, muscle strength, sugar metabolism, and alertness. In other words, they help you perform physical activity, but can also make it hard to chill out and doze off.
The amount of these hormones present in your bloodstream increases with the duration and intensity of whatever you’re doing. It also tends to increase the less trained you are, so it’s likely your longer-than-normal bike ride pumped you full of adrenaline and norepinephrine. While adrenaline often falls back to normal levels shortly after exercise, researchers believe that norepinephrine can remain elevated for up to 48 hours, possibly contributing to your sleepless night.
And then there’s cortisol. Endurance exercise also triggers cortisol’s release because the hormone helps increase glucose concentration in your blood so your muscles will have the fuel they need to keep going. (Check out this article by researchers Robert Robergs and Len Kravitz for more detail on how cortisol preserves the body’s carb stores.)
Cortisol also plays an important role in the body’s natural sleep-wake cycles. Normally, the levels of the hormone circulating in your blood peaks around 30 minutes after you wake up, then declines throughout the day until it hits a low that correlates with your going to sleep. But your massive bike ride elevated those cortisol levels and likely threw the whole system off. Instead of rising and falling, your cortisol levels were constantly elevated on the day of your ride. Scientists have found that “flat” cortisol slopes can make it difficult to fall and stay asleep.
As legendary endurance sports coach Joe Friel points out, there may be other factors screwing up your zzz’s as well. Did you ingest a lot of caffeine during your workout to keep you going? Did you stress out when you got home to face a spouse who was ticked off you rode your bike so long on a Sunday?
Bottom line: The hormones that help keep your body going during a tough workout (adrenaline, norepinephrine, cortisol) are likely keeping you up. Staying well hydrated and fueled during your workout can help blunt that cortisol response, which may make it easier to sleep even after an unusually epic training day.
Bate para makatulog. lol.
jk