Pain, sleeping, and Muay Thai
I'm experiencing trouble in two areas: sleeping without interruption, and having energy to get out of bed.
Now it should be said that while I've had problems sleeping in the past, this year, I've been trying to curb my bed- and wake-times to see if it would help. I was getting somewhere but I could swear that since I started Muay Thai in August, things have almost become worse than before. On days when I don't have to be up early (which are frequent) I set the alarm for 9 AM but almost inevitably get out of bed closer to 10:30 or 11. I'm that tired.
Two questions then. Number one: is bad sleep due to pain common for Thai boxers? I gather this is my problem, since my back and limbs are often aching when I hit the hay, even on nights when I haven't had practice. Number two: if pain is the reason, is there anything I can do aside from jamming my mouth full of Advil?
I think you should go see a doctor.
What time are you going to bed? Maybe you're not sleeping enough? Maybe you're sleeping too much? Either is bad. One time, after a LAN party, I went to bed at noon, and besides an interuptioin at 7pm by my dad an another at 11pm to go pee, I slept until 10am the next day. Then, I couldn't even stand in the shower I was so damn tired.
How oftend do you train and for how long each time? If you do too much, you'll just burn out fast.
Originally Posted by Poop-Loops
Train two or three times a week (normally three), for about an hour and 15 minutes each time.
Shouldn't be sleeping too much, I'd think. The nights before I wake up at 9, I'm usually in bed before 1 AM. That should give me at least seven hours' sleep (when it's not interrupted).
I have had the same problem(occasionally do, about once a week). Helps to have somoething to eat, and personally I'd work out, stretch or something relatively docile, then try to goto bed.
When you can't get to sleep, do you stay awake thinking? That's what happens to me, and stretching or something else physical usually helps.
I still cannot wakeup without having someone else wake me up, I can sleep thru alarm clocks like mad, it's bad. Also sucks because I've been sleeping almost 12+ hours every day during turkeyday break, think I am having another growth spurt.
Paging TaeBo Master.
Here's some advice in the meantime. If I'm talking out of my ass, then he'll set you straight.
Most people need eight hours of sleep. This is just an average, mind you, and needling less than that is not uncommon. However, if you need eight and are not getting them, then even a minor amount of sleep deprivation will catch up with you.
Another factor may be the introduction of vigorous exercise. If you haven't done any hard training for a while--be it playing footie, lifting weights or attacking suspicious looking foreigners--then your body is going to need more time to rest and heal. This may not change.
Interruptions can also greatly diminish the quality of the sleep you get. This issue alone is all it takes to increase the amount of time you need. If it's the result of sore muscles, then your problem should be relatively temporary. Your body will adapt to your conditioning as long as you're consistent. If they're the result of bruising, etc. that's another issue altogether. You might want to consult a doctor or even consider switching up to a less bombastic art. Yes, MT is an unstoppable juggernaut of limb-shearing destruction, but if you're too tired to train it properly, then you may want to take the proverbial middle path.
Finally, something else to look at is your nutrition. Are you getting enough protein to facilitate the repair of damaged tissues? You may want to take in some protein (free-range eggs are a good source) before you go to bed.
Going along with the protein thing, peanut butter and soy have great amounts of protein, but for your body to function you need to eat every type of amino acid to create the protein.
Thinking back from sophmore biology, there are 20 different amino acid groups your body needs, non-meat products can give you 14 of those, and the rest has to come from animal products. If you're not eating enough to resupply your muscles, that could explain why you're so sore. And, if I'm not mistaken, you cannot eat too much protein(however, eating something like Peanutbutter, which has a lot of excess fat, could remove the advantage you could render from the protein). Why I'm asking what a good diet would be on another thread :)
I'd first take a look at your diet. There are more things that you need than just protein. Make sure you're eating plenty of fruits and veggies. If you don't think your diet is the problem, you may want to see your doctor because there might be other things going on like mild hypoglycemia or something of that nature.
If you don't want to see your doctor, and I don't think anyone ever does when the idea is suggest to them, I'd recommend cutting back to once a week or perhaps taking some time off until you feel better.
Just going from the first post:
The psychologist/psychiatrist in me: You may have something affecting you. Depression, stress, or something is affecting your sleep cycles and drive.
A key is your diet, if you are not eating correctly, or eating enough for the body to have its nutrients to repair and grow your body will not be able to give the same level of output as you did before. Read my diet thread and see if you have any questions, comments or feedback for it, the link is found in my signature.
If joints are consistently a problem, try out some liquid glucosamine and MSM combination supplements readily found online or at your local supplement store.
1. How is your stretching routine?
2. Possibly go see a good doctor for a possible recommendation to a specialist.
I do have anxiety problems, but those are mostly under control. I don't have problems GETTING to sleep (whether at first or after an interruption), it's staying asleep and waking up that drive me mad.
Hmm. I'm taking multivitamins virtually every day - is there anything missing in great quantities from those that I should find elsewhere?
Ok, let me just wrap up the good points in what people have said.
Nutrition: Yes, nutrition can play a significant role. Good nutrition greatly increases overall health as well as recovery from work and injury.
As far as the sleep thing is considered, if the only factor you've not ruled out is Muay Thai, then I dunno. Physical activity tends to help people sleep deeper, more restfully and longer. If you're having trouble sleeping and it's causing you significant distress, I'd either a) see a doctor, or b) look to other possible factors.
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