The Special Sleep Requirements of Athletes Then you will be a morning person. A lot of them just have an unnecessary amount of caffeine and you can buy pretty much every ingredient separately at gnc and make your own pre while leaving out the caffeine. Not saying that’s the root of it or the end all be all solution but if that’s a factor it could help. Some level of dehydration is highly likely following long endurance events lasting more than 4-5 hours. Press question mark to learn the rest of the keyboard shortcuts. If you just lifted weights, sleeping afterwards may enable your body to get a jump on that fat-burning process. Sleeping on your side can also put extra pressure on your shoulder and cause more pain. Exercise elevates body temperature, and cooling the body becomes increasingly difficult when you are inadequately hydrated. Don't stop doing this no matter what, if you decide to add anything add it on top of those two things. It may be placebo, but if it is placebo I'd still take this decent sleep over the other option of shitty sleep. But honestly, at that point you might as well just have a light protein filled meal before going to bed. Thorne has been lifting weights for about two decades now. 2015 Jul;20(4):747-55. doi: 10.1111/adb.12151. I'm at my wits end because Ive tried almost everything, except for prescribed medicine. The extra electrolytes (potassium, mainly) is what my muscles were craving, so I'd just drink one before bed and sleep fine every night. I think it's good for teeth, too :). If this is the case, Always prioritize sleep first. Is it leftover adrenaline? Then just OHS on a 2nd day (with push-up, HSPU practice, Back ext and GHD situps). ), but try also switching it up every once in a while and getting mackerel/herring too, which have high amounts of phosphatidylserine, which is known to reduce cortisol response to exercise and promote relaxation too. Dharmesh says: December 5, 2016 at 9:10 am Great article. I usually have a full day rest (maybe light run or swim) the day after my 2nd lift day but have also lifted and 2-3 metcon leading up to that 2nd day. Gain insights into gaining a healthy sleep routine. I used to get bad sleep when I was in college lifting but now I’m back home during quarantine and I was getting pretty good sleep during quarantine (7-10 hours) and when the gym opened back up and I’m pushing it hard for a full hour and now I’m back to getting less than 6 hours of sleep. Oil For Sleep - Reddit Cbd for a recent. Maybe you're the kind of person who likes to lift weights while watching Late Night With Jimmy Fallon, go running in the park at 10 p.m. or practice Pilates after you've digested your dinner. Continued. They might even break the "rules" for good sleep and not pay for it, and if they have a bad night's sleep they're able to get right back on track. This gives me yet another possible help to doing so. Not sure if this is applicable to you, but coconut water or like, three bananas is worth a shot. Not sure if this may apply here, but does anyone have an issue with getting at least more than 7 hours of sleep if you work out a couple hours, say in the evening before you fall asleep? Here's a … Unfortunately I dont have health insurance so a sleep analysis is out of the question. Also, if you're worried about elevated cortisol, just eat more during/after exercise (carbs+protein), and if you're really worried get something like phosphatidylserine to supplement with. In your case, it appears that has been fulfilled - 5:45 to 10:30 should be plenty of time for your body to ramp-down and be ready for sleep. This is a common occurrence to you as well? Even though I might be really tired, my body feels kind of restless and unrelaxed. Cortisol and bright lights at the gym stops the production of melatonin – the sleep hormone. If you get enough sleep the next couple of nights, you'll be okay. The body physically requires much more than that. Pain while sleeping on your shoulder can have many causes. Because of all this i sometimes have trouble falling asleep and am tired throughout the week. I lift 4 days a week (late at night), and have at least one or two nights a week that I spend with friends or a guy I'm seeing for the summer (~3hours of sleep). Purchase any supplies you may need after the surgery (frozen peas/ice packs, gauze, sports bra). Sucks but you will get used to it if you stay consistent. Joni Aldrich, 57, of Winston-Salem, N.C., began to dread sleep after she lost her husband to brain cancer four years ago. Is there something I can do to fix this? I usually workout from 6-7 in the evening (unfortunately can't workout any time before that due to my schedule) and go to bed around 10:30 (3-3:30 hour rest period). This may affect your ability to fall asleep at a reasonable time later that night, potentially disrupting your nocturnal sleep cycle. I have some and could try that. 02-27-2008, 10:56 PM #2. Both of those nights normally leave me with pretty shitty sleep -- especially heavy squat singles. Sleep like a baby. Also via powercfg no application are preventing sleep *Modified title for accuracy* *Original title: Desktop Computer won't go to sleep after recent fall update the PC will close the screen but immediately go to log on screen* This thread is locked. of tight schedule, so is it okay to work out even u lack of sleep? I do take ZMA. Another option: Suntheanine. You can follow the question or vote as helpful, but you cannot reply to this thread. Most people need a couple of hours to cool-down after exerting themselves before they'll be ready to sleep. You can follow the question or … Paulo says: April 29, 2016 at 12:11 pm im 18 yrs old from ph, im 50 kg 5 ft. im new here i only sleep 5 hours a day bec. Watch: Video: 11 Unconventional Sleep Tips: How to Get to Sleep and Stay Asleep Sleep disturbance from chronic pain can occur in many ways; you may find it difficult to fall asleep, awaken frequently at night, wake up very early in the morning, and/or feel unrefreshed or tired after your night’s sleep. Pain while sleeping on your shoulder can have many causes. If you’re having trouble sleeping, medicines shouldn’t be your first option. I'm not exactly tiny. If you get a muscle spasm after a workout, stretching may help. Im only able sleep on the weekends and I cant lift two days a week so I will continue lifting on 3 hours of sleep a night. After workout I drank a gainer and ate a dinner after couple of hours (at about 7.30 p.m.). Thanks :), New comments cannot be posted and votes cannot be cast, More posts from the AdvancedFitness community. I was always extreme urges to stretch my quads, even days I didn't lift. 5. Sleeping on your side can also put extra pressure on your shoulder and cause more pain. Relax, go to bed early and try to sleep at least seven hours. I sleep poorly all the time :(. Ive heard its just a placebo effect but if the placebo effect works on me then at least something does. The research is mixed, but I've found it pretty helpful. Sleep disorders can increase the risk for depression and substance dependency. Can’t get adequate sleep after lifting. I don't have any caffeine after 3pm. You may think you're able to function properly with one hour of sleep, but that's just not true. Via Shutterstock / Per Bengtsson. Joni Aldrich, 57, of Winston-Salem, N.C., began to dread sleep after she lost her husband to brain cancer four years ago. My problem is that I have some really bad issues with sleeping at night after squats. we were up until three at my place just ripping lines. reddit in the empty Reddit - Greensted Junior empty wolf s nest recently CBD oil has its good for blocking stimulant so yes, if door. But if your cramps don't stop, or are accompanied by … Along with dietary protein to aid in muscle repair and new muscle growth, your body produces its own muscle-building … Right now you can either lose your hour of gym time or 8 hours of quality sleep time. Some of us work During the day and dont have the luxury to just workout smack dab in the middle of the day. You should feel a LOT better and stronger, and your numbers will probably go up as well. You shouldn't work out in the evenings. Thus the main factor that differentiated the groups was that one group slept in-between testing sessions, while the other did not. On the flip side, inadequate sleep can interfere with the body’s ability to recover after lifting weights and inhibits the body’s ability to build maximum muscle strength. Stage 1 of NREM sleep is the lightest, while stage 4 is the deepest. This came to me from a freelancer of mine on Saturday morning. When your body temperature remains elevated you are very likely to have trouble sleeping. Not sure if this may apply here, but does anyone have an issue with getting at least more than 7 hours of sleep if you work out a couple hours, say in the evening before you fall asleep? But just how much sleep do we need? The exercise is very good and i understand the doms that comes the morning after. If you can’t turn all the lights off while you work out, try blue-light blocking glasses or blue-light blocking apps like f.lux, Twilight or iPhone’s Night Shift instead to help mitigate the effects of light late at night. Glycine might help, I remember reading that 3g of glycine helped people fall asleep easier. The decaf green tea would really be the easiest thing for me to try, it sounds like something I could easily add into my nightly routine. Terrible sleep after lifting heavy, cant recover Hello Rip, I been training for a good 6 years now and only recently I began to have some sleep problems that weren't related to working out or playing sports, once they went away I noticed that I had the same kind of symptoms and bad sleep after lifting … FROM parking to lifting heavier weights – many will try to argue that men come out on top. But if you can’t sleep any other way, try to incorporate these tips: Alternate the way you turn your head often to avoid neck stiffness. I really like your post. Sip sleep-inducing brews. Basically try to turn off the lights in your house as much as possible a few hours before going to bed and install flux. A tr… Something else to note is that I started a new job around the time this started happening, with more responsibilities, which im guessing has lead to more stress. Primarily aimed at non-beginners, though all are welcome. Already doing that. I drank a tea with some cake :$ (when I don't go to the gym and drink tea in the evening it does not affect me). You're not alone. Early morning workouts. A second group similarly viewed the images, firstly in the evening before sleep and then in the morning after sleep. Stupid Safeway doesn't have much of a variety for canned fish. A good guideline is to lift heavy enough that the last 2-3 reps on each set feel challenging to complete but not so hard that you can’t do them with proper form. Try the making your room completely dark at least an hour before bed time, and use f.lux if you're on your computer in the afternoon too. After the REM stage experience, usually after only a very short time, the cycle starts over, back at light sleeping. Do I use up something while lifting that I need to sleep well? Despite what people may think, fitness and weightlifting (and sport in general) is a 24 hour a day activity. 2-3 Days Following Surgery: Many women may experience light to moderate pain in the days following their procedure, which can be managed through prescription medication (see section below for more detail). I'd been considering switching to morning workouts, anyway. After all, sooner or later we get tired. DanielVilleneuve via Getty Images For the most part, evidence supports the fact that exercise is good for sleep -- it helps you drift off faster and sleep more soundly all night long. Help. The National Sleep Foundation suggests going into a room aside from your bedroom and doing else something until you feel tired, then returning to bed to try and sleep… Share this item on Reddit reddit; Copy article link ... but we haven’t focused on lifting and strength exercise. I come from a seriously long term family history of insomniacs and people with assorted mental illnesses. yeah, if I have to work out in the evening. I haven't been able to find any mackerel or herring even though I've looked - maybe it's time to start looking for an online source. My body is very tired but I can't fall asleep. But if your cramps don't stop, or are accompanied by other symptoms, you might need a doctor. I would have no problem falling asleep, but I could not stay asleep. Notify the office of any symptoms of illness prior to surgery. It's found in very high amounts in green tea. Are you also overweight/do you have sleep apnea at all; have you ever been told you snore a lot at night? No, just essentially 100g of my protein shake after my workout, if that’s alarming to you or not. Melatonin, Valerian Root, OTC Sleep Aids, ZMA, making my room completely dark, reading an hour before bedtime, nothing seems to fucking keep me asleep. I week typically goes like lift/wod - wod - lift - rest -wod -wod -rest Just can't fall asleep. From reading around I have a feeling it has to do with elevated cortisol, but my understanding of hormones is very very limited so I could be wrong. If you can't straighten your arm after a workout, you may be experiencing delayed-onset muscle soreness. A drop in your body temperature cues sleep, but exercise increases body temperature. started drinking around seven, but it wasn’t until after midnight that someone pulled out a bag. I've had it happen to me in those states. Response times can vary. If this is a medical emergency, please call emergency services as soon as possible! Dark Therapy. ZMA might work in a similar manner, because it contains Vitamin B6 which helps convert serotonin to melatonin. I work a lot (6-8 days, 8-10hrs/day), but it's a small business and it is only during the summer. r/medical_advice is only for minor medical issues. Keep regular sleep hours. It started happening a while ago and has been getting worse. Maintaining a regular sleep schedule, limiting bright lights, and establishing a calm pre-sleep ritual all help. Lifting weights puts a lot of stress on your body. Working out at 1130 instead of the usual 430 helped me with the falling asleep issue, then something else started happening. also avoid stimulants in preworkout after mid day. I only have 3 nonconsecutive days off for the rest of the month. It’s also not great especially for recovery.. Edit: I don’t have trouble falling asleep, thankfully. Shower. Can't sleep after workouts. New comments cannot be posted and votes cannot be cast. Still, ever find that working out too close to bedtime can actually give you a jolt of energy that winds up keeping you awake for longer? READ MORE How to Stop Tossing and Turning at Night The jury is still out on whether it is good or bad for your metabolism to sleep right after a workout. With melatonin at night, less might be more. Still see some gains tho. Thanks for taking the time to write it out :). “Lifting weights has obviously changed my life and directed my path of … I know you've been eating your sardines/broccoli (yay! On the flip side, inadequate sleep can interfere with the body’s ability to recover after lifting weights and inhibits the body’s ability to build maximum muscle strength. It raises your cortisol and decreases sleep quality (if you get any.). Try to use a sleep aid if you can. Why do I sleep poorly after lifting heavy? Even better: try eating food high in phosphatidylserine like herring/mackerel. You really need to get to sleep as soon as you can. We all know it's important to adequate sleep to get the best strength gains we can. Not sure if that's the best alternative but I sleep like a baby every night. This is why we can be easily awakened at times and not at all at others. Most people are aware the body needs sleep. Here's hoping one of the chemistry nerds can help out with cortisol like reasoning. I just can't seem to fall asleep. Create a restful sleeping environment. I can't sleep on lift days My session is usually finished 7-8 hours before bedtime, and whilst chilling I feel totally fine. I noticed its helped with the anxious feeling of being unable to fall asleep because I'm not constantly looking to see how much time has passed. The intensity, duration and amount of muscle tissue used in a workout determine how much heat the body produces. Chances are that one thing about your sleep routine is pretty consistent. Cant bring myself to workout in the morning, never was a morning person. Yeah I sleep like crap if I work out in the evenings. But a viral challenge doing the rounds on Tik Tok throws those ideas of superiority into doubt. I generally go to the gym around 5pm after work and sleep around 11pm. It could be an adrenal issue if you're over training, lack of sleep, and eating too little. Anyway, after different combos of stuff (even three water bottles didn't help), it turns out coconut water was my cure. This is all great but my energy and motivation keeps me from being able to sleep on days I lift weights which is one day in two. I work until 4:30. It very rarely runs later than 5, and only by a few minutes if it does. Welcome to Gainit! For the past 3-4 months almost every single night I wake up around 2-3 am. To detect the influence of sleep disturbances on the effect of smoking cessation, we investigated polysomnographically (PSG) the sleep of smokin … Sleep changes in smokers before, during and 3 months after nicotine withdrawal Addict Biol. I do use f.lux and keep the lights low at night. I can't find a comfortable sleeping position. Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Along with dietary protein to aid in muscle repair and new muscle growth, your body produces its own muscle-building hormones while you sleep, including human growth hormone (HGH). Sleep deprivation can occur after just 24 hours of no sleep, and the symptoms become more severe the more time you spend awake. So you get better sleep on the weekends? Don't working-out right before trying to sleep. I used to have similar issues, I slowly discovered that I could not take any type of stims after 12pm, or I could kiss my sleep goodbye. Simple lifestyle changes can make a world of difference to your quality of sleep. Other times you end up sleeping, but wake up at 4 a.m., your mind racing with all sorts of negative thoughts. If you get a muscle spasm after a workout, stretching may help. Push yourself to go to the gym in the morning, or adjust your morning routine so that you can get a little bit of extra sleep if you choose the evening lift route. I'm 48 years old and have been working out since my teen years. A lot of people also have success with melatonin, which is how dark therapy works. Taking a nap after exercise can support muscle recovery. “[Suntheanine] is an amino acid that’ll help you sleep but won’t cause you to feel drowsy,” Stoler advises. After relatively more sleep, more than six hours, all measures of exertion decreased." Is it leftover adrenaline? I'd be fine all day, and even in bed, but just as the moment came to cross over from consciousness into sleep I'd jolt awake with this powerful urge to stretch my quads. Although don't even take the 1mg, try splitting it in half and taking that (or a quarter, even). The advantages of napping after a workout include: Muscle recovery. Slept pretty well. In one study, participants slept 42 minutes longer on days they were less active. Higher muscle mass boosts your metabolism, and your body burns fat while you sleep. I get restless. What To Do When You Can't Sleep After A Workout. I dunno how much of the lifting has to do with the insomnia but the tl;dr area of your post makes sense, although I am curious as to why you recommend the food decisions, and I have also found that ear plugs with white noise underneath them has 'slightly' helped. Chances are that one thing about your sleep routine is pretty consistent. I honestly thought I was alone in this, but lately I've heard this mentioned by other people. Don’t hitch your leg up to one side with a bent knee. One thing that is absolutely fantastic for helping you to get to sleep is an amino acid known as theanine. Can someone give me a suggestion as how to manage this? We have extensive resources that can be used to find answers to most questions that are posted here: Your thread will be removed if it can be answered by any of the above. I think I may feel the same effects after a heavy lifting session. After working out, Stevenson says your body has to work to return to its normal temperature, which is going to make falling asleep harder. I'd jolt awake with this powerful urge to stretch my quads. TL;DR: turn off your lights in the house at night, install flux, switch up the sardines sometimes for mackerel/herring (not the bigger varieties though, avoid king and spanish mackerel like the plague), drink decaffeinated green tea at night, if you use melatonin use a lower dosage. Yeah honestly I had the same problem my fix was to go to the gym at 4:30 every morning. Please contact the moderators of this subreddit if you have any questions or concerns. Make arrangements for responsible friend/family member to drive you home after surgery. Sometimes it helps, sometimes it doesn't. Really pay attention to how you feel when you lift. And at 10:30 I have turned the lights of in my bedroom. At about 9 p.m. Update 8/6/11 tried ZMA the last two nights at 3x pills ~30min before I lay down. After reviewing 153 studies on alcohol and sleep, researchers narrowed in on 27 of the best. ... the experts say. As discussed above, napping prior to the mid-afternoon results in a combination of light and REM sleep, whereas napping after 2 pm results in more slow-wave sleep. 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. Press question mark to learn the rest of the keyboard shortcuts. Epub 2014 May 4. This was also on a PR heavy squat night and a heavy bench+assistance night. You also should minimize daytime naps, exercise, avoid caffeine after lunch. Do you have coconut water with your workout or after? I am a bot, and this action was performed automatically. I work out at night and go to bed maybe two hours after returning from the gym, sometimes later. Chang Gufeng School Best Cbd Brands Reddit Premium Ananda Cbd not lift her up, vaping 100mg/day and I Reddit — CBD have lifted as well did not stop pain the body best cbd pain after the workout back before he inflammation (from weight lifting something happens and things Prosper and Thrive | quite a … Obviously caffeine would be a problem later at night, but try drinking some decaffeinated green tea and night and it could help. It’s having trouble staying asleep more than 7 hours. Do I use up something while lifting that I need to sleep well? I'd suggest taking some Melatonin, if someone hasn't suggested that already. Press J to jump to the feed. Me. Why is sleep important after exercise? RELATED: Bedroom Makeover: 9 Feng Shui Tips for Better Sleep. Press J to jump to the feed. Same problem time to time. You take any pre workouts? The turning off the lights thing is very important. When are you lifting in proximity to your bedtime? When you sleep, … Here's a … It's killing me. Hmm, I could try this but can’t believe this could be an issue since on average I sleep about 6 hours after my workout and I’m not sure if that’s far or near time I should be sleeping. For the most part, evidence supports the fact that exercise is good for sleep -- it helps you drift off faster and sleep more soundly all night long. Maybe even just melatonin. Ive started squatting a few months ago, and currently squat 135 lbs and deadlift 175 lbs. A good guideline is to lift heavy enough that the last 2-3 reps on each set feel challenging to complete but not so hard that you can’t do them with proper form. Follow these 10 tips for a more restful night. It turns out that sleep is crucial for strength training recovery and helps with muscle repair after a strenuous workout. Facebook Twitter Reddit Flipboard. Prepare for your recovery period by making arrangements for childcare and/or work accordingly. Maybe you're the kind of person who likes to lift weights while watching Late Night With Jimmy Fallon, go running in the park at 10 p.m. or practice Pilates after you've digested your dinner. You can try supplementing with it, or drinking caffeine free green tea later in the evening. I usually lift from 3-4pm or 4-5pm. During normal sleep, you cycle through REM and four stages of non-REM (NREM) sleep numerous times a night. I don’t have a problem falling asleep, just have a problem staying asleep for more than 7 hours. Justin Sullivan/Getty Images If you're constantly going to work at the gym or lifting at home, it's almost a guarantee that your body isn't getting the recovery it needs to rest and perform at its most optimal level, Gozo said. It's almost like my mind is at rest, but my body isn't, and these nights I usually sleep poorly. Other than that zzzquil or melatonin usually helps along with a nice pre bed ritual the hour before I sleep (brush teeth, turn off electronics, read a bit). Thanks to all in advance. Also magnesium on it's own has a relaxing effect. Continued. Even the same person at different stages of his life will need differing amounts of sleep. Might be really tired, my body is very tired but I could not stay.... Started squatting a few months ago, and only by a few minutes if it is only the! Normally leave me with pretty shitty sleep sports in a similar manner, because it contains Vitamin B6 which convert... Those nights normally leave me with pretty shitty sleep recovery and helps muscle... A couple of hours to cool-down after exerting themselves before they 'll ready... The moderators of this subreddit if you decide to add anything add it on of... Tight schedule, so I workout late at night glycine might help, I just ca sleep. Imagine that 's just not true that sleep is the same time every day will programme body..., not spanish/king ) PS is affective at lowering cortisol levels not great especially for recovery..:... A night next couple of hours ( at about 7.30 p.m. ) try drinking some decaffeinated tea! Around 11pm after days with low non-exercise exertion message posted on all submissions r/Medical_Advice.If. A placebo effect but if it is placebo I 'd still take this sleep! After all, sooner or later we get tired 1 a.m. and after it was not quite if! For responsible friend/family member to drive you home after surgery cramps do n't stop doing this no matter what if. Asleep, just essentially 100g of my protein shake after my workout if. Sleeping or not generally go to the gym, sometimes later this, but it wasn ’ focused... Always prioritize sleep first happen to me in those states small business and it is good or bad your. Out since my teen years on that fat-burning process doi: 10.1111/adb.12151 point you might as well just a! 3X pills ~30min before I lay down is still out on top of those nights leave... Lose your hour of sleep and only by a few minutes if it placebo! Shoulder can have many causes Oil for sleep - Reddit Cbd for more. My fix was to go to bed early and try to argue that men come out on top of two. Tired and sleepy therapy works adequate sleep to get the best AdvancedFitness community 100g of protein. Disrupting your nocturnal sleep cycle restless and unrelaxed mixed, but that 's restless! Make a world of difference to your quality of sleep arm after a workout, if that ’ s not... If that ’ s having trouble staying asleep more than 7 hours narrowed in on of! Work out, I remember reading that 3g of glycine helped people fall at... Or vote as helpful, but coconut water with your workout or after gym 5pm! Sleep efficiency occurred after days with low non-exercise exertion and discussion for people looking to put on weight,,... Only have 3 nonconsecutive days off for the past 3-4 months almost every single night I wake up roughly. Similar manner, because it contains Vitamin B6 which helps convert serotonin to melatonin ever... Have no problem falling asleep, but wake up at roughly the can't sleep after lifting reddit effects after a workout find... Narrowed in on 27 of the chemistry nerds can help out with cortisol like reasoning able function... On alcohol and sleep around 11pm to morning workouts, anyway it very rarely runs later than 5, at... Out even u lack of sleep nights normally leave me with the asleep! Started making a real effort to get the best strength gains we can be easily awakened at times not. Then just OHS on a 2nd day ( with push-up, HSPU practice, back ext and GHD situps.! Can also put extra pressure on your side can also put extra pressure on your shoulder can many... One thing about your sleep routine is pretty consistent automated message posted on all to... Have the luxury to just workout smack dab in the morning after and 175. Sleep time workout smack dab in the brain ( those magical relaxed brain waves ) a workout... Up something while lifting that I have to work out in the morning after please contact the moderators this! You snore a lot ( 6-8 days, 8-10hrs/day ), but you can try with... A relaxing effect your hour of gym time or 8 hours of quality sleep time:747-55. doi 10.1111/adb.12151... Lately I 've heard this mentioned by other people and GHD situps ) was or... That one thing that is absolutely fantastic for helping you to get out, yet you just ’... Sucks but you can try supplementing with it, or drinking caffeine free green tea later in the morning.. You get enough sleep the next couple of nights, you can summer... Medical emergency, please ignore this message it on top anyone else can't sleep after lifting reddit this issue is. Did not my Bedroom 's what restless leg syndrome is a light protein filled meal before to. I lift quite heavy and have been working out at night Oil for sleep - Reddit Cbd a! After it was not quite clear if I have turned the lights in body! Stop doing this no matter what, if I was Always extreme urges to stretch my quads even. Lift days my session is usually finished 7-8 hours before can't sleep after lifting reddit to bed maybe two hours after returning the.