How Sleep Better After Late-Night BJJ Training

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Sleep is very important for recovery and well-being, but it can be hard to fall asleep if you train late in the evening. Let’s change that. You don’t need to choose between your hobby and restful nights.

Meal Timing

Eating a big meal before bed can make it hard to sleep well. But of course you still need to eat.

Instead of going for a big meal after training, have a light meal about two hours before training and then have another light meal after training. This way you can split your calories up into two meals and make it easier to fall asleep and get a good night’s rest.

Hydration is Key

Dehydration is also really bad for good sleep. Ensure you’re well-hydrated before, during, and after your training session. Don’t just drink water, you also have to replace electrolytes. Staying hydrated is always important, but even more so during late trainings. Pay extra attention to how much and what you are drinking in those trainings.

Winding Down

Let your body wind down after training. Spend a few minutes stretching and practice deep breathing. This simple routine signals your nervous system to shift from the fight-or-flight mode to a restful state. Stretching aids in releasing muscle tension, promoting relaxation, and, ultimately, better sleep.

Choose Technical Rounds

While hard sparring rounds can be beneficial, they’re not wise late in the evening. High-intensity training spikes your adrenaline and cortisol levels, making it challenging to unwind before bed. Instead, focus on technical rounds. This approach still sharpens your skills without the intense physical exertion that leaves you wide awake at bedtime.

Conclusion

The path to restful sleep after late-night BJJ training doesn’t require drastic changes, just thoughtful adjustments. A light meal before training, proper hydration, a post-class wind-down, and a focus on technical rounds can profoundly impact your sleep quality. Implement these strategies and watch as better sleep and enhanced recovery improve not just your training, but your overall well-being.

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