13 Oct, 2008
Ask the Coach: Stress & Lack of Sleep
Question:
I am investor in property and following the slump in the market, I have lost my shirt and my training has become non-existent. I did try to make a comeback in the weight-room but I have so many sleepless nights that I felt weak as a kitten. What suggestions can you give me to address my problems with training and sleep?
Answer
After lay-offs, a weight trainer may be very discouraged once they return to the gym as they find themselves struggling to lift the weights they used to warm up with. The immediate task is to reawaken the muscle memory between the muscle working and the brain. When this communication becomes more efficient the weights will increase much quicker. The muscle memory can be restored faster using training and nutritional methods. In training you can use what’s called eccentric training where training partners would add some more weight about 25-30% to the bar when you have completed 4-6 repetitions. Your goal is only to lower these additional weights as you are supported by a training partner. These additional negative repetitions will all the remaining un-worked muscles leading to muscular failure. It is essential that you control the descent of the resistance selected. Otherwise, injury may occur.
If you feel tired when you go into the gym it is the volume you should reduce, never the intensity. By reducing the number of sets and exercises you do you can use muscle building also known as hypertrophy to help you regain your energy. The key should be to complete 6 large compound exercises that use a number of joints like squats, chin ups or bench presses. These exercises will help create a hormonal response whilst also giving the most bang for your buck while you are there. You should take rests of about 90 secs between exercises because the goal is to leave the gym re-vitalised from the weight-lifting not in a state of distress from running cardio. The number of sets you do per exercise should be increased gradually when you feel like your energy and sleep are returning to normal. The training should be performed in the morning or early afternoon as it is when you’re energy levels would be best and it will prevent your body from producing the stress hormone cortisol before bed.
In order to improve your sleep you need to set a regular schedule - go to bed and wake up at the same time 7 days/week. You need to aim for 7-8 hours of sleep a night and be asleep at 11pm. If you are drinking caffeine, it is best to avoid it in the afternoon and the evening. The room should be dark, quiet and free of clutter and all electromagnetic equipment like TV’s, mobile phones and electronic alarm clocks should be removed from the room. A battery alarm clock can be used to wake you up and a perfect way to prepare your body for sleep is to have a hot bath. So go ahead, set the scene for sleep and you might be able to avoid the sheep counting for a while.