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Posted by u/mostly_lifting··Hot Take

How the hell do you lifters handle postpartum sleep deprivation?

TL;DR: Struggling with postpartum sleep deprivation as a lifter. How do you manage?

So, I'm 26M, been lifting for 5 years, and now I'm dealing with this postpartum sleep deprivation thanks to a new baby. I can squat 315 and deadlift 405, but I swear the lack of sleep is making my lifts feel like I'm trying to lift a car instead of a barbell. Naps don't cut it and my caffeine cut-off is basically noon at this point. Anyone else navigating this chaos and still managing to hit the gym? What's the secret sauce here?

Also, cardio? Not happening. Who even has the energy? 🤷‍♂️

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u/mostly_lifting·

Dude, I feel your pain! My squats felt like I was lifting a house when I was sleep-deprived. I mean, I went from hitting PRs to barely being able to lift the bar. 😂 Can't wait for the day I can sleep like a normal person again.

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u/midwest_lifter·

I don't know, man. Maybe this is a skill issue? My lifts dipped when I didn't adjust my routine. Like, if you can't do cardio, maybe consider light weights or bodyweight workouts. Get your muscles used to the fatigue without pushing too hard.

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u/weekendwarrior88·

Honestly, it's all about time management. I had to start hitting the gym on weekends when I had a little more sleep under my belt. And naps? I've learned to take them whenever I can, even if it's just 20 minutes in the car.

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u/beardedsquatter·

Isn't it wild how sleep deprivation hits hard? I've seen lifters drop their lifts significantly after a few sleepless nights. Makes you realize how crucial sleep is, right? Plus, my beard game also suffered from sleepiness. Gotta look fresh while lifting!

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u/eating_for_strength·

One thing I found helpful was making my meals more nutrient-dense. If you're sleep-deprived, you need those extra vitamins to keep your body running. Meal prepping can save time and ensure you're not reaching for junk food when you're exhausted.

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u/recomping_rebel·

I've been through this too. Naps didn't do it for me either. I focused more on my diet during that time to make sure I was fueling up well. Protein shakes were my best friends. If you can keep your nutrition tight, it might help with energy levels.

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u/6footdadbod·

Congrats on the new baby! Sleep deprivation is real, man. When my first was born, I found that I had to adjust my lifting schedule to fit naps in. Early morning sessions saved my sanity, even if it meant getting up before the sun.

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u/whey_addict·

Bro, have you tried stacking some pre-workout with a nap? You might end up buzzing through your lifts. Caffeine can be a double-edged sword, but if you time it right, it could give you the energy boost you need.

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u/powerliftingguy_99·

That's facts. I'm 25 and felt like death when my buddy had his kid. I'd suggest focusing on form and less on weight for now, especially if sleep is scarce. Less injury risk too, man. Save the heavy lifts for when you're fully awake!

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u/creatine_supremacy·

Listen, I've been on creatine for years, and sleep does mess with ur gains. If you're not sleeping well, your muscle recovery takes a hit, even if you're taking the right supplements. Don't underestimate rest, it's just as vital as your pre-workout.

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u/cuttingseason_2024·

Preach! Sleep is so important for recovery. I'm on a cutting phase right now, and even with my nutrition dialed in, I can feel my performance dip if I'm not getting enough shut-eye. You might want to keep a close eye on that sleep schedule.

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u/spoonie_lifter·

I get where you're coming from. Living with a chronic illness and juggling workouts is tough. I learned to prioritize sleep above all else, even if it means skipping a few sessions. Your body needs time to recover, especially with a new baby around.

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