Sleep issues after hard workouts

[Robert Santana]

In the last few weeks, with increasing frequency of the sleepless nights I tried cut off coffees and working out in the morning, it went bad. I finally give up on heavy sets and sleep was normal.

So you were overtrained?

[CONRO]

Protein shake after gym? Does it helps? I do not take any supplement at the moment.
For me the very problem isn’t fall asleep but I usually wake up around 3/4 or 5 am (sometimes I sleep less than 3 hours).

[CONRO]

Don’t known if it is overtraining or not but with the program I mentioned before it was impossible to fall asleep with heavy sets. I'm training for strength and by giving up on heavy sets I lost my motivation and purpose.

[Robert Santana]

Have you tried ZMA? Melatonin?

[CONRO]

Have you tried ZMA? Melatonin?

Never tried ZMA! It could be useful? Melatonin of curse!
I changed my program, now I am sleeping well, but I do not lift heavy weights, I mean those near to 3RM/4RM, and reduced also volume. The question is: why heavy sets or high volume, which I love, make me sleepless?

[Robert Santana]

ZMA used to help me sleep years ago but I believe it's due to the magnesium. You just have to make sure you don't take any calcium or iron with it otherwise it won't work.

I'm guessing the catecholamine release from lifting heavy weights probably has a residual effect on you. Remember lifting heavy weights transiently increased blood pressure and adrenaline release, which in turn increases your heart rate. I'd imagine some people return to baseline faster than others.