No Idea Where to Ask This: Sleep after GST and BJJ

Hi all. 

I really have no idea where to post this question, but I feel it's "mostly" nutrition related.  You may have seen, I posted in F1 forum about BJJ training 3x per week and GST.   Essentially, I'm ding 2x F1-7 + H1 per week; and 3 days of BJJ per week on non GST truing days.  

Here's the deal:  I train BJJ at a 6:30 - 8pm class.  I'm usually in bed each night by 9:30pm, and I make sure to follow all normal sleep hygiene:  blacked out room, cool, no blue lights, etc.  I eat a good dose of carbs in the form of natural starch sources like white rice, tubers, and fruit with dinner after rolling.  I can make it to bed on BJJ nights by 10pm, but just can't fall asleep--I'm so jacked up. 

However, I cannot fall asleep until 12ish.  I wake up at 5:30, so that's really not good.  I've always slept well. And, before this new activity, I would always get 7.5 - 8 hours of sleep per night.  

I cannot find any local classes that offer earlier BJJ sessions.  And, I don't want to give this up; I'm getting really into it.

SO, I'm wondering, are there any nutritional or supplemental interventions that may help me fall into a deep sleep when I get home, after dinner?   I take magnesium in the form of Natural Calm, and I also respond well to Melatonin, but I don't like the idea of taking it 3 x per week...  

Anyone have any suggestions?  

Thanks!  I know this is a stretch for a GST forum, but I figured I'd give it a shot... 

I also do BJJ at this timeslot most important to me is getting a shower in asap after rolling, for me thats the divide between training time and rest time.

Some thoughts;

Do you meditate? For me it kills the mind chatter and helps my sleep that way

Can you take an easy walk, do an easy stretch session over a cup of tea or some such after training?

I take ZMA and like it, but I understand opinion is often divided on this one.

Not to be obtuse but is it possible for you to get to bed later after training? Read a book and relax a little-- trying to step off the mats and onto a mattress is hardly winding down time

If magnesium is not enough, you should check the quantity you're taking, and also consider GABA and 5HTP . A cortisol test and Free T3-T4 test could be a good idea. Go to see your doctor in order to get an adequate prescription.

Can you do GST and BJJ on the same day, to tire yourself out more?

On days when I do F7 and 2 hours of gymnastics skills, I'm usually asleep seconds after hitting the pillow. 

Is it possible to shift your sleep schedule back a bit? Going to be 1.5 hours after finishing a workout is going to be tough. 

bombadil said:

 

 I've always slept well. And, before this new activity, I would always get 7.5 - 8 hours of sleep per night.  

 

That's probably the answer right there.  I doubt any nutritional supplement is going to be a magic pill. If you are already doing everything

else right (sleep hygiene), then its probably excess cortisol keeping you up.  If you cant move the BJJ, then maybe pull back on the GST. If it IS a cortisol problem, it's just going to get worse.

Yes, I know that BJJ and my new schedule is to blame for my sleep disorder, unfortunately.  At this point, I'm not willing to stop; I'm going to try to make it work. 

So, I'll try the following: 

1)  stack my F7 + H1 training before BJJ with a rest/meal between the two

2)  shower right after

3)  learn and start meditating at night before bed

___________

If that doesn't work: 

 Try Gaba + 5http

___________

If that doesn't work: 

go see dr.   

Thanks for the advice! 

have you tried melatonin?

Cold shower is very helpful. After BJJ hop in shower and get relaxed and cleaned up. Last 2 minutes of shower turn to coldest setting. Then get in bed and read for half hour or so and you should be able to fall asleep well. Cold water is used by the Japanese as a sleep aid. I find it very helpful. I think it brings your core temp down a hair, which is what happens naturally with your circadian rhythm. There's always drugs (ie supplements) to help, but why go that direction.

I like contrast shower for sleeping. Also try tart cherry juice for the melatonin.

I have had good luck falling to sleep immediately after workout. As Josh already said if you expend yourself enough you will fall asleep very quickly. After about two hours of workout I can fall asleep on the gym floor.

Yes, I have tried melatonin and found it helpful...  I don't like the idea of taking it, but I do on occasion, and it works well. 

It's funny, I sent Robb Wolf a pm and he responded saying the same thing about cold showers...  Although, that is the least "nice" technique, I will give it a shot.  

Thanks guys! 

Another vote for meditation. It really works.

Alt. to cold shower: cold bath.

for me cold showers activates deep relaxation in lower body, a little "heavy" feeling, numbness. So it helps, try it. also u save on water