Herbie Murray
Working out late at night can be a major reason why some people experience insomnia or sleeplessness. This phenomenon is known as post-exercise insomnia, and it is more common when the magnitude of exertion is greater than normal or the workout is later in the day than usual. There are several factors that can influence an individual's energy levels after exercising, such as the intensity and duration of the workout, as well as the time between the workout and bedtime. While exercise is generally recommended for improving sleep, working out too close to bedtime can sometimes have the opposite effect, giving you a jolt of energy that keeps you awake.
| Characteristics | Values |
|---|---|
| Reason | The body's natural response to physical activity, including the release of adrenaline and norepinephrine |
| Time of Workout | Closer to bedtime or later in the day |
| Intensity of Workout | Higher magnitude of exertion than normal |
| Caffeine Consumption | High caffeine consumption throughout the day |
| Core Body Temperature | High core body temperature impacts sleep |
| Cortisol Levels | Out of sync with the normal daily cycle |
| Insomnia | Post-exercise insomnia |
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What You'll Learn
The impact of cortisol and adrenaline on sleep
Cortisol is a stimulating, alerting hormone that is best known for its role in the stress response. It is produced by a complex network known as the hypothalamic-pituitary-adrenal (HPA) axis, which combines parts of the central nervous and endocrine systems. The HPA axis includes the hypothalamus and pituitary gland, both of which are in the brain, as well as the adrenal glands, which sit atop the kidneys.
Cortisol levels typically follow a 24-hour rhythm, with levels gradually rising during the second half of a night's sleep and peaking in the morning at about 9 a.m. Throughout the day, cortisol levels decline, reaching their lowest levels around midnight. When the HPA axis is under prolonged or chronic stress, it can become constantly activated, leading to chronically elevated cortisol levels, which can contribute to sleep disruptions. Studies have shown that insomnia and other forms of sleep deprivation can also cause the body to secrete more cortisol during the day, potentially in an effort to stimulate alertness.
In addition to cortisol, adrenaline, also known as epinephrine, is another important hormone that can impact sleep, particularly after working out late. Adrenaline is a key component of the fight-or-flight response, and its release is triggered by stressful or exciting events, such as intense exercise. While adrenaline can provide a surge of energy and focus during a workout, it can also interfere with sleep if the workout occurs too close to bedtime.
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Caffeine consumption and its effects on sleep
Caffeine is the most popular psychoactive substance in the world, with 90% of American adults consuming caffeine-infused beverages almost daily. It is a stimulant that can be habituated to quite readily, with some people drinking coffee late in the day and falling asleep with no issues. However, caffeine can have a significant impact on sleep, especially when consumed in large amounts or later in the day.
Caffeine is an adenosine-receptor antagonist, which blocks the A1 and A2A adenosine receptors in the central nervous system. It may thus attenuate the increase in sleep pressure during wakefulness and lead to delayed sleep initiation and more superficial sleep. The effects of caffeine on performance occur largely through its occupation of adenosine receptors, which are related to functions of the brain associated with sleep, arousal, and cognition.
Studies have shown that caffeine consumption, even 6 hours before bedtime, can disrupt sleep. Specifically, caffeine taken close to bedtime or even 6 hours before significantly disrupts sleep, reducing total sleep time and the duration of slow-wave sleep. It also shortens deep sleep and increases activity in the sigma range. These effects are more pronounced when caffeine is consumed in the evening, with reductions in total sleep time, shortened deep sleep, and increased activity in the sigma range. The frequency of caffeine consumption prior to sleep also appears to be a factor, with regular consumers showing some tolerance to the effects of caffeine on sleep.
To mitigate the impact of caffeine on sleep, it is recommended to refrain from substantial caffeine use for a minimum of 6 hours before bedtime. This means that afternoon consumption of caffeine should be restricted to before 17:00, especially with moderate-to-large doses of caffeine commonly found in premium coffees and energy drinks.
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Post-workout insomnia and its causes
Post-workout insomnia is a common issue, and there are several factors that can contribute to this condition. One of the main causes is the timing of the workout. Exercising too close to bedtime can give you a boost of energy, making it difficult to fall asleep. The body needs time to "wash out" the endorphins released during exercise, so it is recommended to stop exercising one to two hours before sleeping.
The intensity of the workout also plays a role in post-workout insomnia. Intense or high-impact exercises can increase cortisol levels, particularly if the workout is longer or more strenuous than usual. This can throw off the normal daily cycle of cortisol, leading to sleeplessness. Additionally, intense workouts deplete ATP (adenosine triphosphate) levels, resulting in peripheral fatigue, which can make it challenging to sleep.
Caffeine consumption can also be a factor in post-workout insomnia. Caffeine is a stimulant, and consuming it late in the day or during long endurance events can disrupt sleep patterns. It is important to monitor caffeine intake and try to reduce it closer to bedtime.
Another cause of post-workout insomnia could be the body's core temperature. Exercise increases heart rate, blood flow, and body temperature, making it challenging to fall asleep as the body needs to cool down. However, taking a warm bath or shower before bedtime can help trigger drowsiness as the body temperature falls after getting out of the bath or shower.
Lastly, hydration status can also impact sleep after a workout. Proper hydration helps regulate the body's core temperature, which is essential for sleep. Therefore, staying adequately hydrated before and after a workout can improve sleep quality.
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Tips to help you sleep after a late-night workout
Exercise is supposed to improve your health, but sometimes it can have the opposite effect, leaving you tossing and turning despite feeling exhausted. Here are some tips to help you sleep after a late-night workout:
Timing is everything
Try to finish your workout at least one to two hours before bedtime. This gives your body time to "wash out" the endorphins released during exercise, which can interfere with sleep. If you can, schedule your workouts for the late afternoon, about four to five hours before bedtime. This way, you'll be able to take advantage of the post-exercise alertness during the day, and your core temperature will have time to naturally cool down before you hit the hay, making it easier to fall asleep.
Wind-down workouts
If you can't adjust your workout time, try adjusting your workout. Save the intense, heart-pounding workouts for mornings or afternoons, and opt for less intense options in the evenings, such as a calming walk or a super-easy run. Yoga is also an excellent choice for nighttime workouts, as the soothing movements and focus on breath will help you wind down and prepare for sleep. End your nighttime workouts with a few relaxing poses, such as happy baby or Savasana.
Refuel wisely
Eating a large meal too close to bedtime can make it difficult to fall asleep, but working out at night can increase your appetite. Refueling after a late-night workout is all about balance. Opt for a light snack that contains both carbs and protein, such as whole-grain toast with peanut butter or hummus, a glass of chocolate milk, or low-fat cheese and crackers.
Cool down
Taking a warm bath or shower before bed can help you relax and trigger drowsiness. As you get out of the bath or shower and begin to dry off, your body temperature will drop, signaling to your body that it's time to sleep. Keep your bedroom cool as well, setting the temperature between 60 and 67°F.
Limit caffeine
Caffeine is a stimulant that can interfere with sleep, especially if consumed late in the day. If you're struggling to sleep after a late-night workout, evaluate your caffeine intake and try to limit it, especially close to bedtime.
Stretch and hydrate
Stretching before bed can help reduce muscle fatigue and stiffness when you wake up. Proper hydration is also important, so be sure to drink plenty of water after your workout and throughout the evening to keep your body hydrated.
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The best time to work out to avoid sleeplessness
While working out is great for your body and mind, exercising too late in the day can interfere with how well you sleep at night. The best time to work out to avoid sleeplessness is in the morning or early afternoon. If you must work out in the evening, it is best to do light to moderate-intensity activities and finish your workout at least one hour before bedtime.
Exercising increases your heart rate and blood flow, making you feel more awake. Intense exercise can cause your body to release endorphins, creating a level of brain activity that may keep you awake. Strenuous physical activity can also stimulate your nervous system and raise your heart rate, making it difficult to fall asleep. Additionally, exercise raises your core body temperature, which signals to your body clock that it is time to be awake. It takes about 30 to 90 minutes for your core body temperature to start falling, triggering drowsiness.
To avoid sleeplessness, it is recommended to complete vigorous workouts in the morning when you have more free time. If you exercise in the evening, opt for less intense options such as a calming walk, a super-easy run, or vinyasa yoga. You can also try ending your nighttime workouts with a few soothing poses, such as happy baby or Savasana, to help you wind down.
If you are struggling with sleeplessness after working out late, there are a few strategies you can try. Firstly, avoid caffeine late in the day as it can interfere with your sleep. Secondly, maintain a consistent sleep schedule and avoid electronic devices at least 30 minutes before bedtime. Instead, create a relaxing bedtime routine by taking a warm bath, listening to soothing music, or doing some stretches or yoga poses. Keep your bedroom cool and reduce noise to create a comfortable environment for sleeping.
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Frequently asked questions
Working out increases your heart rate and blood flow, making you feel awake. Intense workouts can also cause your body's core temperature to rise, which can make it difficult to fall asleep.
Try taking a warm bath or a soothing shower before bed. Research shows that a person's core temperature naturally dips before bedtime, aiding sleep. A shower or bath will help speed up this process. You could also try ending your nighttime workouts with a few yoga poses, such as happy baby or Savasana, to help you wind down.
Caffeine is a stimulant, and while some people can drink coffee late in the day and fall asleep just fine, it may be a good idea to monitor your caffeine intake and the time of day you consume it.
The magnitude of exertion and the time between finishing your workout and bedtime can both contribute to insomnia. If you are working out too close to bedtime, you may find yourself unable to sleep due to the jolt of energy you get from exercising.
You could try less intense options such as a calming walk or a super-easy run. Yoga and mindfulness are also promising alternatives.
