Conquering Jiujitsomnia: 5 Tips for Post-Training Sleep Bliss
Ah, the joy of jiu-jitsu! Rolling on the mats, pushing your limits, and learning self-defense – it's an amazing workout that leaves you feeling empowered and accomplished. But let's be honest, sometimes that amazing feeling translates into something less desirable: Jiujitsomnia, the restless nights that plague many a grappler.
Tossed and turned, replaying chokes and guard passes? Not getting the restorative sleep your body craves? You're not alone. The science backs it up – studies like the one published in the National Institutes of Health (PMID: 20921542) show that sleep restriction can hinder weight loss and muscle retention, crucial aspects of jiu-jitsu progress. In the study, participants followed a calorie-restricted diet focused on weight loss. However, one group was forced to get inadequate sleep (5.5 hours per night) while the others received a good night of rest (8.5 hours). As you might expect, both groups lost a similar amount of weight (about 7 pounds) by cutting calories. But here’s where it got interesting: the underslept group lost 80 percent muscle, whereas the well-rested group lost almost all fat.
But fear not, fellow grapplers! Just like we strategize on the mats, we can strategize for sleep success. Here are 5 actionable steps to battle Jiujitsomnia and unlock the power of deep slumber:
1. Pre-Sleep Wind-Down: Swap the intensity of training for calming activities like reading, light stretches, or meditation. Avoid screens for at least an hour before bed – the blue light disrupts sleep cycles.
2. Cool Down & Refuel: Take a warm bath or shower to signal to your body that it's time to wind down. Don't forget a post-training snack with protein and complex carbs to aid muscle recovery and prevent nighttime hunger pangs.
3. Create a Sleep Sanctuary: Invest in blackout curtains, earplugs, and a comfortable mattress. Keep your room cool, dark, and quiet – the perfect haven for slumber.
4. Power Down, Not Out: Avoid caffeine and alcohol close to bedtime, as they can interfere with sleep quality. Instead, sip chamomile tea or warm milk for a natural relaxation boost, have your favorite well being supplement GuA²rdLife with some yogurt.
5. Move It, But Not Too Late: Regular exercise promotes sleep, but avoid strenuous workouts close to bedtime. Opt for yoga, walking, or light cardio earlier in the day.
Remember, consistency is key! By incorporating these tips into your routine, you'll be well on your way to conquering Jiujitsomnia and reaping the benefits of sound sleep: not just feeling refreshed, but also maximizing your weight loss and muscle retention goals. So, put those worries to sleep, and focus on rolling into a new level of jiu-jitsu performance – one power nap at a time!
https://pubmed.ncbi.nlm.nih.gov/20921542/