Trouble sleeping after BJJ?

chaps

chaps

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Am I the only one having trouble sleeping after BJJ class? My class starts at 8:00pm and I work at 8:00am the next day. By the time I get home it's usually 10pm and of course as everyone knows, it's impossible to go to bed straight after BJJ class. Even after I had the time to relax a little for a few hours, I find it very difficult to fall asleep as I am constantly replaying sparring in my head.

I know it's the adrenaline of actively defending an opponent from chokes and guard passes that is probably causing this, but does anyone have tips on how to sleep better after class? Herbal tea, maybe? I know I am not the only one having trouble falling asleep after class.

Last night it got worst. At like 3:00am, my girlfriend wakes me up because I was actually rolling in my bed, in my sleep(I had a history of sleepwalking as a kid). During sparring I rolled out of an omoplata and then nailed the armbar escape to get out of danger so I am assuming that this sequence might have triggered the "sleeprolling"(sleepwalking). My girlfriend was like: "Dude, what the fuck are you doing man?"
 
Rolling in your sleep happens, if you think about it, laying in bed IS a lot like being on the mat.

In terms of sleeping, you need to make that your number 1 for when you get home. Have dinner ready or microwavable, and stay off the computer or netflix. Taking a hot shower, and changing into comfortable pajamas help me immensely.

Also a tip my doctor gave me when I was having trouble with my PTSD was to leave the lights off, then go sit quietly in another room for about 15 minutes and not think about anything, then going back in to lay-down. Also, if you wake up in the PM or early, early, early AM in order to use the restroom, then leave the light off if you can.
 
I had a serious problem with this couple of years ago. Magnesium, early to bed/reading, no computer.

Also, I used to sleep arms under my pillow but I felt too exposed. Now I sleep in a Ryron Gracie survival posture, keeping it playful but also secure during the night.
 
I find it very interesting that both of you are saying that using the computer after class is a definite no no. After showering and eating, going on the computer/TV is the first thing I do to relax. I will now have to reconsider doing that. Maybe read a book instead.
 
I can't do late classes for this exact reason. I need at least a couple of hours to wind down before bed.

I've become obsessed over the last year with getting good-quality sleep. Staying off the computer for at least an hour before bed is huge, and if I absolutely have to be on the computer I use f.lux (a little app that changes the colour of your display, http://stereopsis.com/flux/). But it's more than just the bluish light coming from the display: it's the mental focus that email, etc., steals from you. Don't do it.

I live in the city at a pretty busy intersection, so in my "bedroom" (it's a loft, so it's really just an enclosed area for my bed) I have installed velour stage curtains that really dampen the sound and make the area totally dark. Add a white noise generator in the form of a fan, and I've never slept better. I consistently get 8-9 hours a night now, and I feel awesome.

If you've never slept in total darkness, I gotta tell you, it's magical. I used to take melatonin, GABA and 5-HTP, but with my new setup I haven't used any supplements to sleep for the last two months, but the quality of sleep I am getting leaves me feeling just as refreshed as melatonin.
 
Yoga breathing techniques may help. A way of getting into a relaxed mental state.

Breathing techniques are greatly underrated, just ask Rickson.
 
Well, not BJJ specific, I've had sleep problems for a long long time.

Don't do anything but sleep in bed, so no books, no computer. train your body that once you're in bed, you're going to sleep.

Attempt to eat right after class, so your body has time to digest the food, and whatever you do to unwind before bed, make sure it's something that won't have your mind racing for hours. So don't look at some frustrating math equation, or an annoying web post.
 
you need to cool down more after training, the yoga breathing and possibly even some poses help. Too often I see people just get up after class and just leave. Take about 15 minutes or so to stretch, some slow shrimp drills focusing on technique, anything to help wind you down.

You also need to establish a trigger that lets your body know it's time to go to sleep. Sometimes I'll go sit in a hot tub to wind down and after that I nod off pretty quickly. You could also try something like melatonin, start off with lower dosages because too high a dose will give you weird dreams and if you sleep walk/roll that isn't a good combination.
 
I get it really badly, valium used to be my savior (obviously that is not very sensible though) but now I have run out, my classes are 7-9pm so I end up in bed pretty soon after I've finished, and I just pointlessly replay things in my head unintentionally and without choice it seems !
 
Armwrap said:
I had a serious problem with this couple of years ago. Magnesium, early to bed/reading, no computer.

Also, I used to sleep arms under my pillow but I felt too exposed. Now I sleep in a Ryron Gracie survival posture, keeping it playful but also secure during the night.
Click to expand...

This, also you can try melatonin before bed. Also, don't watch TV get on the computer, or any type of tablet after class / before bed. Read a book or just chill with some relaxing music.
 
I also have this problem, I always want to leave night classes ASAP so it's screws with my training as well as my sleep. There's been times I was considering quitting BJJ because I need to be sharp for my job, and lack of sleep basically makes me stupid. A bad nights sleep will often screw your sleep the next night, and on the cycle goes.

A very large part of the problem is you have an increase in core body temperate, which makes it difficult to get to sleep. I found cold showers afterwards mildly beneficial, but I'm really yet to solve the problem. I was taking sleeping tablets for a long time, but really that's no solution. I can tell you though melatonin isn't going to help in this case. Melatonin helps regulate your sleep/awake cycle (circadian rhythm), which isn't the problem here. Like trianglegrrl said I do think having a completely dark bedroom is beneficial though. I stayed in a room with no windows a while back, and it really helped my (non-BJJ related) sleeping problems.
 
Thanks for the tips guy. Keep em coming.

Got a few questions.

1) What do you guys do to relax after BJJ if laptop or TV is unrecommended? Some said read a book, while others say don't.

2) I dont have a problem falling asleep on the nights I dont have class and I do nothing but TV and laptop before going to bed. Could it be the combination of BJJ + those electronics that could trigger this? I guess its different for everyone.
 
Armwrap said:
Also, I used to sleep arms under my pillow but I felt too exposed. Now I sleep in a Ryron Gracie survival posture, keeping it playful but also secure during the night.
Click to expand...

You might have some kind of BJJ related PTSD?
 
I find it harder to sleep when I don't train. I'm not sure I actually get an adrenaline hit out of training at all anymore
 
I get it very badly sometimes I will only sleep for a couple hours and thats it. Think, you have to be really alert and on the ball to train with any efficiency, so obviously your body is about as awake as it ever would be. You then go home and had a great session and possibly are thinking of hot to improve, or what you did wrong this can cause sleep problems. You should have a bath, watch some relaxing TV or read and dont go to bed straight after class, some people would probably recommend 2 hours gap but thats not always convenient. Even if you do all of those things you still may not sleep. Sleeping pills dont work on me, infact nothing does.
 
iama said:
I get it very badly sometimes I will only sleep for a couple hours and thats it. Think, you have to be really alert and on the ball to train with any efficiency, so obviously your body is about as awake as it ever would be. You then go home and had a great session and possibly are thinking of hot to improve, or what you did wrong this can cause sleep problems. You should have a bath, watch some relaxing TV or read and dont go to bed straight after class, some people would probably recommend 2 hours gap but thats not always convenient. Even if you do all of those things you still may not sleep. Sleeping pills dont work on me, infact nothing does.
Click to expand...

This.

I completely agree with your whole post, but what I highlighted is the main cause as to why we have this.
 
I take 3mg of melatonin about 30-45 minutes before I intend to fall asleep. It works like a charm. Also it's interesting because I find that when I'm thinking about rolling, it actually helps me relax enough to doze off... But yeah... Melatonin...
 
another thing is if you are constantly thinking about your training is to write a journal. I found it calmed me down as well and it helped put to rest the over thinking. Do this before you go to bed for about 30 minutes. Remember in school when you'd get tired from working on a book report? Similar results
 
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