Herbie Murray
Working out in the afternoon can have a significant impact on your sleep. While exercise is generally beneficial for sleep, working out too close to bedtime can cause insomnia. This is due to the body's natural release of endorphins and other chemicals, which make you more alert and energetic, as well as an increase in core body temperature, which can remain elevated for up to five hours after exercising. The intensity of the workout also plays a role, with high-intensity exercise close to bedtime negatively affecting sleep quality and duration. Additionally, individual factors such as caffeine consumption, nutrition, stress, and sleep hygiene can contribute to post-workout insomnia. However, there are strategies to mitigate these issues, such as allowing sufficient time for the body to cool down and wash out the endorphins before sleeping, creating a relaxing bedtime routine, and adjusting the timing or intensity of workouts.
| Characteristics | Values |
|---|---|
| Hormonal response | Increased levels of cortisol, adrenaline, and norepinephrine |
| Core body temperature | Remains elevated for up to 5 hours after working out |
| Caffeine consumption | May increase caffeine intake during long endurance events |
| Workout intensity | High-intensity workouts close to bedtime negatively impact sleep |
| Workout timing | Working out 4-5 hours before bedtime allows the body to cool down and endorphins to "wash out" |
| Sleep environment | A cool, dark, quiet, and comfortable bedroom promotes better sleep |
| Sleep hygiene | Establish a bedtime routine, limit screen time before bed, and avoid long naps during the day |
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What You'll Learn
- The body takes a long time to calm down after a workout, with endorphins and other chemicals released to make you more alert
- A cool sleeping environment can help facilitate sleep
- Avoid caffeine late in the day
- Vigorous exercise close to bedtime can negatively impact sleep quality
- Try restorative yoga at night to help you sleep
The body takes a long time to calm down after a workout, with endorphins and other chemicals released to make you more alert
It is common to experience sleep issues after working out in the afternoon or evening. This is due to the body taking a long time to calm down after a workout, with endorphins and other chemicals released, making you more alert and energetic.
The body's core temperature remains high for four to five hours after exercising, which can make it difficult to fall asleep. Additionally, cortisol levels can be pushed up and out of sync with their normal daily cycle, contributing to sleeplessness. The magnitude of exertion and the time between the workout and bedtime are crucial factors. The more strenuous the exercise, the more likely it will disrupt sleep, especially if the workout occurs later in the day than usual.
To improve sleep after afternoon workouts, it is recommended to allow one to two hours between exercising and sleeping, giving the body time to "wash out" the endorphins. Working out in the late afternoon, about four to five hours before bedtime, can help catch the core temperature's post-exercise decline, making it easier to fall asleep. Moving the workout period to the morning or early afternoon may also be beneficial, as it allows for a longer period of time between the exercise and bedtime.
Additionally, adopting a relaxing bedtime routine can help improve sleep. This includes setting a regular bedtime, turning off electronic devices, and ensuring the bedroom is dark, quiet, and cool. Taking a warm bath or shower before bedtime can also help trigger drowsiness as the body temperature falls after getting out of the shower.
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A cool sleeping environment can help facilitate sleep
Working out in the afternoon can be a great energy boost, but it can also disrupt your sleep if you don't take the right precautions. One of the key factors in falling asleep is your body temperature: as your body temperature drops, you start to feel sleepy, and it needs to be lower than your daytime temperature to initiate and maintain deep sleep.
You can create a cool sleeping environment by using fans, air conditioning, or a cooling sleep setting on your thermostat if you have one. If you find the ideal temperature range too cold, you can try adding a layer or two to your bedding. If you're too warm or the weather is particularly hot or humid, consider removing a layer or wearing lighter bedclothes to stay cool.
A cool sleeping environment is just one factor that can help you fall asleep. Other factors include your sleep hygiene, such as having a regular bedtime and a relaxing bedtime routine, and your bedroom environment, such as blocking outside noise and light to ensure your bedroom is quiet and dark.
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Avoid caffeine late in the day
Caffeine is a well-known stimulant that can disrupt your sleep. While some people can drink coffee late in the day and fall asleep just fine, others may need to stop consuming caffeine much earlier. Caffeine can be found in coffee, tea, soda, energy drinks, chocolate, and even some medications and supplements. It is important to read ingredient labels carefully to avoid unexpected sources of caffeine.
The effects of caffeine on sleep vary from person to person, with some people being more sensitive to its stimulating effects. On average, it is recommended to stop consuming caffeine four to six hours before bed. This is because it takes the body about four to six hours to metabolize half of its caffeine consumption. If you are sensitive to caffeine, you may need to stop consuming it after lunch or switch to decaffeinated drinks.
If you are struggling to sleep after working out in the afternoon, it may be helpful to evaluate your caffeine intake and the timing of your consumption. Consider reducing your caffeine intake later in the day or gradually moving your last caffeinated beverage to an earlier time. For example, if you usually have a cup of coffee at 4 pm, you may need to move it up to 3 pm or switch to a decaffeinated option.
In addition to avoiding caffeine late in the day, there are other strategies you can try to improve your sleep after working out in the afternoon. These include setting a regular bedtime, adopting a relaxing bedtime routine, and ensuring your bedroom is dark, quiet, and cool. It is also important to proactively cool down after your workout and rehydrate to bring your body temperature down.
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Vigorous exercise close to bedtime can negatively impact sleep quality
Exercise is good for sleep and can help you fall asleep faster and sleep soundly throughout the night. However, vigorous exercise too close to bedtime can negatively impact sleep quality.
When you engage in a vigorous workout, your body releases endorphins and other chemicals that make you more alert and energetic. Your body temperature also increases and remains elevated for up to four to five hours after your workout, making it challenging to relax and fall asleep. Additionally, the magnitude of exertion and the time between the end of your workout and bedtime can contribute to sleeplessness. If the exercise is more strenuous than usual for you or occurs later in the day than you are accustomed to, you may experience post-exercise insomnia.
To mitigate the negative impact of vigorous exercise on your sleep, consider the following strategies:
- Adjust your workout schedule: Try to finish your vigorous workouts several hours before bedtime or opt for morning or early afternoon workout sessions. This will allow your body sufficient time to \"wash out\" the endorphins and for your core temperature to decline, making it easier to fall asleep.
- Modify your routine: If your schedule doesn't permit daytime workouts, consider adjusting your routine to include less intense exercises, such as restorative yoga, calming walks, or light runs in the evening. These activities can help you wind down and prepare your body and mind for sleep.
- Cool down effectively: Proactively work on bringing your body temperature down after an intense workout. Methods such as cool showers, wet towels, cold water immersion, or sleeping in a cool environment can facilitate this process.
- Adopt a relaxing bedtime routine: Establish a consistent bedtime and create a relaxing pre-sleep routine. Turn off electronic devices at least 15 to 30 minutes before bedtime, and ensure your bedroom is dark, quiet, and comfortable.
- Refuel wisely: Eat a light post-workout snack containing carbs and protein. Options like whole-grain toast with peanut butter or hummus, a glass of chocolate milk, or low-fat cheese and crackers can provide proper recovery without making you feel too full or bloated.
- Hydrate adequately: While you can't change your hormonal response to exercise, you can influence your hydration status. Proper hydration can help regulate your core temperature, making it easier to fall asleep.
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Try restorative yoga at night to help you sleep
If you can't sleep after working out in the afternoon, you're not alone. Post-exercise insomnia is more common when the magnitude of exertion is greater than normal or the workout is later in the day than usual. The good news is that you can train yourself to sleep after a workout by habituating to a routine.
One way to do this is by trying restorative yoga at night to help you sleep. Yoga is a gentle and restorative way to wind down your day. A national survey found that over 55% of people who did yoga found that it helped them get better sleep. Yoga and breathing techniques help calm your nervous system, which puts your body in a more relaxed state, making it easier to fall asleep.
When practising yoga for better sleep, it's important to focus on relaxing movements that help calm your body and clear your head. Aim for slow and calming practices like yin yoga and restorative yoga, where you'll generally stay in poses longer and use more props for support. Yoga nidra, for example, is a practice that helps you drop from a beta state (the waking state) to a theta state (a deeply relaxed or dreaming state).
- Corpse pose: Lie on your back, hug your knees in towards your chest and take a deep inhale. Exhale and stretch your legs out while keeping your tailbone grounded.
- Child's pose: Kneel on the floor and bring your big toes together. Separate your knees as wide as your mat. Exhale and sink your torso onto your thighs, letting your arms relax alongside your torso.
- Legs-up-the-wall pose: Sit on your mat with your side body against the wall. Lie back and gently place your legs up the wall.
- Cat-cow: Start on your hands and knees. Take a deep breath and tilt your head towards the ceiling while sticking up your pelvis. On your exhale, arch your back and bring your head and pelvis down.
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Frequently asked questions
Your body takes a long time to calm down after a workout. Endorphins and other chemicals are released to make you more alert and energetic, and your body temperature stays high for several hours. If you work out in the afternoon, try to finish four to five hours before bedtime to catch your core temperature's post-exercise decline.
Try a cool shower or bath before bed. Your body temperature will fall a few degrees, triggering drowsiness. You can also try wrapping yourself in wet towels, dousing clothing with cold water, ice packs, or hanging out in an air-conditioned environment.
Eat a light post-workout snack containing carbs and protein, such as whole-grain toast with peanut butter or hummus, a glass of chocolate milk, or low-fat cheese and crackers. Avoid caffeine, and set a regular bedtime with a relaxing bedtime routine.
Avoid high-intensity exercise less than one hour before bedtime. Try to stop exercising one to two hours before sleeping, and opt for less intense options such as a walk, an easy run, or yoga.
