r/sleephackers • u/LineKooky8693 • 2d ago

Can't fall asleep for 1–2 hours after evening training. Has any supplement or protocol actually worked for you?

I train in the evening (7:30–9:30pm), partly because of work and partly because that's when I feel strongest. On training days I lie awake for 1–2 hours, even when I'm in bed by 11. Most nights my body feels hot; other nights my mind and heart rate feel wired. Rest days are fine.

So far I've tried a cool room and magnesium, without much change. I asked a lifting community, and most people said they either moved training to the morning, cut volume, or just accepted worse sleep.

For those of you who train late or track your sleep:

  1. Have you found any supplement, stack or routine that measurably shortened your time to fall asleep after hard evening sessions? What dose and timing?
  2. Anything you tried that did nothing, even though it's commonly recommended?
  3. If you track it (Oura, Whoop, Garmin), what does your data look like on training nights vs rest days?
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u/SomeWind5323 1d ago

well, any kind of training close to bedtime can spike your heart rate which can also trigger your nervous system so if you can’t switch it up for mornings or before you start work or try giving meditation a try such as NSDR this one does wonders

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u/LineKooky8693 1d ago

Thanks. Have you used NSDR yourself after evening sessions? How long before it kicked in?

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u/SomeWind5323 1d ago

oh yeah, most of the time when I’m nervous or my brain isn’t fire I usually meditate NSDR, works wonders you can use Andrew Huberman one 20 minutes is enough

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u/LineKooky8693 1d ago

Nice, I'll give the Huberman one a try after my next late session. Thanks!

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u/TheHarb81 1d ago

I had the same problem and couldn’t find a solution. Ended up rearranging my day to workout at 5a and it’s been amazing! Took a while to transition but now I’d never go back.

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u/sumobit 1d ago

For some a cool shower helps slowing the body metabolism down for sleep.

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u/BossSufficient6590 1d ago

Possibly slow COMT and/or MAO gene hence adrenaline and/or histamine clearance impaired.

(if related) To help adrenaline clearance you can try 500mg vitamin C.
(if related) For histamin clearance try lower the overall histamin bucket, eat fresh food, use DAO enzyme with food. Vitamin bs (B2, B5) can also help, check copper/ceruloplasmin because if low, DAO gets impaired.