Colin Snow
Working out is great for your body and mind, and it can also help you get a good night's sleep. However, for some people, exercising too late in the day can interfere with sleep quality. This is because working out raises both heart rate and body temperature, which can take a while to drop and can interfere with sleep if it happens too close to bedtime. Additionally, caffeine consumption and high-intensity workouts can also contribute to poor sleep. On the other hand, studies have shown that exercising in the evening can boost slow-wave sleep, a type of deep sleep tied to recovery. So, what can you do if you can't sleep after working out?
| Characteristics | Values |
|---|---|
| Timing of workout | Working out too close to bedtime can make it difficult to fall asleep due to raised heart rate and body temperature. |
| Intensity of workout | High-intensity workouts can disrupt sleep, especially if done within an hour of bedtime. |
| Individual differences | Some people are more sensitive to the stimulating effects of exercise and may need to avoid evening workouts or choose less intense activities at night. |
| Caffeine consumption | Caffeine, a stimulant, can interact with the effects of exercise and impact sleep. |
| Stress and overtraining | Overtraining or high-intensity workouts can lead to elevated cortisol levels and stress, impacting sleep quality. |
| Nutrition | Proper nutrition, including sufficient carbohydrates, is important for sleep. A hearty post-workout meal might also cause discomfort and affect sleep. |
| Sleep hygiene | Practicing good sleep hygiene, such as a regular wind-down routine, can help coax the body into sleep after evening workouts. |
| Core body temperature | Exercise raises core body temperature, which can interfere with sleep if it remains elevated close to bedtime. Cooling methods can help. |
| Hydration | Proper hydration can influence sleep by impacting core body temperature. |
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What You'll Learn
Caffeine consumption
Caffeine is a stimulant that can affect your sleep, especially if consumed in large quantities or late in the day. Caffeine can reduce total sleep time by 45 minutes and sleep efficiency by 7%, while also increasing the time it takes to fall asleep by 9 minutes. The stimulating effects of caffeine can linger in our systems for hours, making it difficult to fall asleep.
Caffeine affects the brain by blocking adenosine receptors. Adenosine is a sleep-promoting chemical that is produced in the brain during our waking hours. When caffeine is consumed, it blocks the adenosine from binding to its receptors, which keeps us alert and awake. However, this can also interfere with our sleep, especially if we are sensitive to caffeine or have built up a tolerance.
If you are struggling to sleep after working out, it may be helpful to examine your caffeine consumption. Consider the amount of caffeine you are consuming and the timing of your intake. Try to avoid consuming caffeine too close to bedtime, as it can affect your sleep quality. The effects of caffeine can last for up to 13 hours, so it is important to leave a sufficient gap between your last caffeine intake and bedtime.
If you rely heavily on caffeine, gradually reducing your dependence can lead to improved sleep quality. This doesn't necessarily mean eliminating caffeine entirely but finding a balance that works for you. Start by cutting back on your latest caffeine intake and gradually work backwards if needed. Exploring caffeine alternatives, such as herbal teas or green juices, can also help boost your energy levels without compromising your sleep.
Additionally, staying well-hydrated can help flush caffeine out of your system more quickly. While it won't eliminate caffeine immediately, proper hydration supports your body's natural detoxification processes. Engaging in physical activities or light exercises can also help burn off the excess energy caused by caffeine, aiding in improving your sleep quality.
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High-intensity workouts
If you're committed to your high-intensity evening workouts, aim to finish them at least one to two hours before bedtime. This gives your body time to relax and prepare for sleep. During this wind-down period, you can take a hot shower, stretch, or practise deep breathing exercises to help coax your body into a state of sleepiness.
Additionally, proper sleep hygiene is crucial. This includes maintaining a consistent sleep schedule, even on weekends or days off. Keeping a regular sleep schedule helps stabilise your body clock, making it easier to fall asleep at night.
If you're struggling to fall asleep after a high-intensity workout, you might consider supplements like Magnesium Citrate or Phosphatidylserine (PS). Magnesium Citrate has been reported to improve sleep in the first week of supplementation, while PS specifically targets elevated cortisol levels that can result from high-intensity workouts.
While high-intensity workouts can be stimulating, they also have the potential to improve your sleep. By timing your workouts appropriately, practising good sleep hygiene, and listening to your body, you can enjoy the benefits of vigorous exercise without sacrificing a good night's rest.
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Core body temperature
Working out too close to bedtime can make it difficult to fall asleep. This is partly because exercising raises both the heart rate and body temperature, making it challenging to relax and drift off.
The human body has two key temperature zones: the core and the skin. The core temperature, typically around 98.6°F (37°C), is the body's engine control centre, and it needs to remain stable for optimal organ function and overall health. During exercise, the body's heat production may exceed 1000 W, and some of the heat produced are stored, raising the core body temperature by a few degrees. This rise in body temperature is sensed by central and skin thermoreceptors, and this information is processed by the hypothalamus to trigger appropriate responses to cool down the body.
The body has several mechanisms to cool down after a workout, such as sweating and increased skin blood flow. However, dehydration can impair these mechanisms, making it challenging to lose body heat. Additionally, hot and humid environments or inappropriate clothing can hinder the ability to cool down effectively. To proactively cool down the body after a workout, methods such as cool showers, cold towels, ice packs, and air conditioning can be used.
Research has shown that moderate-intensity exercise performed shortly before bed can elevate core body temperature before and during sleep. However, this elevated temperature does not necessarily disrupt sleep. A study on physically active male college students found that moderate-intensity exercise did not significantly affect sleep onset latency, the number of awakenings, total sleep time, or sleep efficiency.
While the impact of core body temperature on sleep may vary across individuals, maintaining a cool sleeping environment can facilitate a temperature gradient that promotes restful sleep. Optimal room temperatures for sleep are typically in the 60-70 degree Fahrenheit range. Additionally, it is recommended to exercise earlier in the day or opt for less intense workouts closer to bedtime to prevent sleep disruption.
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Timing of exercise
The timing of exercise is crucial when it comes to sleep. While working out is excellent for the body and mind, it can interfere with sleep if done too late in the day.
Exercising raises the heart rate and body temperature, which can make it challenging to fall asleep. The core body temperature rises during aerobic exercise, creating a level of brain activity that may keep some people awake. It takes about 30 to 90 minutes for the body temperature to start falling, so it's best to finish exercising at least an hour before bedtime.
Research suggests that high-intensity exercise within an hour of bedtime can disrupt sleep. However, working out two to four hours before bed does not seem to negatively impact sleep and may even enhance slow-wave sleep, which is associated with recovery.
If you can only exercise in the evening, it's essential to prioritise proper sleep hygiene and establish a consistent wind-down routine. This can include activities such as taking a hot shower, stretching, and practising deep breathing exercises to help your body relax and prepare for sleep.
Additionally, it's worth considering the intensity and volume of your workouts. If you regularly engage in high-intensity training, try incorporating more moderate-intensity exercises or reducing your total workout time to give your body a chance to recover.
Ultimately, the best time to exercise is when you can consistently stick to it. Morning workouts can help reset your circadian rhythm, especially if combined with sunlight. However, if evening workouts align better with your schedule and goals, you can still achieve a good night's sleep by being mindful of the timing, intensity, and proper wind-down strategies.
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Stress and cortisol levels
Cortisol is a stress hormone that is released in response to physical and mental stimuli. It is also known as the "fight-or-flight" hormone, as it produces energy and endurance during physical activity. Cortisol levels typically follow a 24-hour cycle, peaking about 30 minutes to 2-3 hours after you wake up and gradually declining throughout the day, with the lowest levels occurring around midnight. This cycle is regulated by the body's homeostasis process, which works to maintain balance by releasing more cortisol when levels drop too low and stopping production when levels are high.
Exercise and physical activity can impact cortisol levels. While some studies suggest that physical activity can decrease cortisol levels and improve sleep quality, particularly in adults with long-term health conditions, the timing and intensity of exercise are also important factors. Intense exercise close to bedtime can disrupt the normal cortisol cycle, leading to elevated cortisol levels at night. This can be due to the body's increased core temperature and heart rate, which take time to return to normal, as well as the release of stress hormones like cortisol and norepinephrine, which can cause anxiety and racing thoughts.
Chronic elevation of cortisol levels can occur when an athlete's training workload is too high, hindering their recovery. Additionally, lifestyle stress from work, personal life, or other factors can contribute to higher cortisol levels, further impacting sleep. Reducing lifestyle stress, minimizing stimulants, and engaging in regular exercise can help manage cortisol levels and improve sleep.
To mitigate the impact of exercise on cortisol levels and sleep, it is recommended to exercise at least two hours before bedtime. This allows enough time for the body's temperature and heart rate to return to normal and for the effects of stress hormones to wear off. Prioritizing proper fueling around workouts and throughout the day can also help avoid the high-cortisol response associated with being underfueled.
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Frequently asked questions
Working out too close to bedtime can raise your heart rate and body temperature, making it difficult to fall asleep. Intense exercise can also cause your body to release endorphins, creating a level of brain activity that keeps you awake.
If you are committed to working out in the evening, you can try prioritising proper sleep hygiene and practising a regular wind-down routine, such as taking a hot shower, stretching, and doing some deep breathing. You can also try to proactively cool down your body temperature by using wet towels, cold water, ice packs, or taking a cool shower.
If you are struggling to sleep after evening exercise, you may want to try switching to lower-intensity exercises such as stretching, yoga, meditation, or deep breathing.
