Late night practice = trouble sleeping - any thoughts?

[Jim Tinney]

Unfortunately, my new jiujitsu practices don't start until 8:30 pm and often end around 10:00 or 10:30.

This often results in being unable to sleep.

Any thoughts? Just thought I would throw this out there and see if anyone had solved this problem... :?:

[bob_stra]

Unfortunately, my new jiujitsu practices don't start until 8:30 pm and often end around 10:00 or 10:30.

This often results in being unable to sleep.

Any thoughts? Just thought I would throw this out there and see if anyone had solved this problem... :?:

Same problem. Start @ 6, finish at 9:30.

Solution = more time posting on CST forum in the wee hours ;-)

Oh, all right. Something interesting and vaguely related to read then -

http://www.supermemo.com/articles/sleep.htm

(hey, it's long enough. You sleepy yet?)
(note the section of free running sleep)

Having said that, doing an ATM (awareness through movement) can sometimes make me nod off. I think its because once the baseline tension is gone, the body goes "hey, I'm pretty tired now. G'night". I'd imagine bodyflow, meditation, showers, breathing exercises etc all work on this concept.

Addendum - I have a co-related problem of not being able to eat until several hours after practice. Same deal I figure - too much adrenalin.

[Scott Sonnon]

Grappling mobilizes your entire musculature head to toe, as well as your metabolism - a bio-chemical cocktail which lingers post-practice. More impacting on insomnia is the residual mental practice of visualization which lasts for approximately 2-3 hours after grappling. Effective visualization often activates and mobilizes your system nearly as much as grappling itself (in some cases, more so.) This becomes increasingly more difficult when you have a competitive event arriving. Pre-competitive anxiety contributes to insomnia.

Work on 15-20 minutes of Performance Breathing exhalations to extend the Control Pause in bed or right before getting into bed. Lengthen the exhalation each breath and extend the CP after each exhalation. Allow grappling fantasies to pass through unhindered. Don't dwell. Return your focus to your breathing. After three months of diligent practice, you may stop the exercise (since you by this time made a 'change' in your respiratory patterns). After this, you may rest more fitfully than ever in your life.

[Jim Tinney]

Thanks for the quick responses! :D

I'll have to save the article for tonight (use some of that after practice energy)

I start the PB as well.

Jim

[SteveB]

Another problem may be residual muscle tension, which your body cannot distinguish from emotional arousal. Relaxing visualizations, breathing exercises, hot tubbing, massage, Warrior Wellness drills...try working on this problem from both sides of the body-mind equation until you find a "cocktail" that works for you!

Steve

[rbibbs]

Moderated emotional arousal in training, if you can engineer it. A lot of positive-exhalation breathing, and a hot bath after. I know exactly how you feel Jim, it used to keep me awake at least 6 hours.

Related thread at http://www.circularstrengthmag.com/forum/viewtopic.php?t=1031

Rick

[Jim Tinney]

I've made some progress here, guys - coming down still takes a couple of hours, but at least I am getting a little sleep versus none at all - will continue to work at it