I've been struggling with this issue for a while, and typical googling has not been of any use, so I thought I would ask this here. The best definition I have for the problem is that I basically have restless sleep after working out at night. I have no problem going to sleep, but after 3-5hrs I will toss and turn and be awake. At that point I cannot go back to sleep. As I'm still trying to really pinpoint this issue, I don't have a complete set of data, but I have the following observations:
- This only seems to be after BJJ class (Brazilian Jiu Jitsu) which ends at 8:30 or 9:00PM. I have not attempted any other exercise at that time frame to isolate it but am fairly certain that's what causes the issue.
- I'll have a recovery shake after class which is a 3:1 ratio of carbs to protein
- I'll generally go to sleep between 10:00PM and 11:30PM, which (as I understand it) is plenty of time for adrenaline to dissipate
- As a rule I'll only allow caffeine in the morning. Occasionally I will have something caffeinated at lunch but not often. Either way, it doesn't seem to impact this issue.
- Sometimes I'll take a half dose of Waklert in the AM; this seems to have no impact on the issue.
- Blackout curtains are in the bedroom, and there is little to no ambient light at night
- I have recently begun taking BCAAs before the gym (around 6:30PM), but these also seem to have no impact on the issue.
- There is no TV in the bedroom. Sometimes I will watch TV in the living room before bed, sometimes not. This seems to have no impact on the issue.
- I've tried melatonin pills, they seem to have on impact. The dosage was whatever was suggested on the bottle
- I've even tried a beer or two before bed. That can certainly make me go to sleep even faster but I'll still wake up in the middle of the night
I've tried just about everything I can think of that's within reason. I've not tried any other medication and I have not seen a doctor about this yet. I've grown a bit weary of their tendency to diagnose a problem based on a snapshot in time, but doing something like a sleep study may be the only thing left.
I am currently using a Withings Aura to track my sleep. I also use a Fitbit to track HR throughout the day, and I have the ability to take BP and SpO2 measures as needed, although last I checked these things they seemed to be within normal ranges.
The next thing I am looking at is Cortisol measurements, but it seems to get decent numbers from this it needs to be a blood test not a saliva test, and this could be cost prohibitive if I am to attempt a test over time.
That's the background. Has anyone here had success debugging this or any other sleep issue they have had, and if so, what did you do that I have not?