Struggling to Sleep After Intense Workouts? Here’s Why and What to Do

It’s natural to assume that a grueling workout will leave you ready to hit the pillow and snooze soundly. But for many, post-exercise restlessness is all too real. Whether your body feels “wired” or you struggle to stay asleep, this could signal that your workout routine needs adjusting. Here’s what experts have to say about why intense workouts may interfere with sleep and how to fix it.

Why Exercise Usually Improves Sleep

Exercise is generally a sleep booster, improving how quickly you fall asleep and how deeply you rest. According to Sharon Gam, PhD, CSCS, exercise enhances your parasympathetic nervous system (responsible for relaxation) and alleviates symptoms of anxiety and depression that can disrupt sleep.

Additionally, increased physical activity often aligns better with your body’s circadian rhythm, reducing daytime grogginess and paving the way for a solid night’s sleep, says Kathy Nguyen, MD.

When Exercise Disrupts Sleep

If a hard workout is followed by a restless night, it could be due to:

• Overstimulation: Exercise activates the sympathetic nervous system (your “fight-or-flight” response), which may take longer to dial down after intense activity, explains Gam.

• Timing Issues: Exercising too close to bedtime increases core temperature and heart rate, making it harder to relax, adds Dr. Nguyen.

• Training Stress: Overtraining or sudden intensity increases may keep your body in a heightened stress state. This is especially true if your diet lacks sufficient fuel, leading to elevated cortisol levels, says Laura Norris, a running coach.

How to Promote Better Sleep Post-Workout

If exercise is leaving you tossing and turning, here’s how to adjust your routine:

1. Exercise Earlier in the Day

Finish intense sessions at least three hours before bedtime. This allows your body temperature, heart rate, and cortisol levels to return to normal, Dr. Nguyen suggests. For late workouts, stick to low-intensity activities like yoga or walking.

2. Be Mindful of Caffeine

Many pre-workout supplements and gels contain caffeine, which can linger in your system for hours. Skip caffeine for evening workouts to avoid disruptions to your sleep cycle, Norris advises.

3. Cool Down Properly

A thorough cooldown session helps transition your body into recovery mode. Dr. Gam recommends five minutes of deep belly breathing with longer exhales to activate your relaxation response.

4. Optimize Nutrition

Underfueling can elevate stress hormones and disrupt sleep. Ensure you’re eating enough throughout the day, and if you wake up hungry, consider a light pre-bed snack to prevent nighttime disruptions, says Norris.

5. Track Your Habits

Logging your workouts, sleep patterns, and mood can help identify patterns. If intense workouts repeatedly cause sleep issues, scale back on their frequency or intensity, Gam suggests.

6. Monitor for Overtraining

Persistent trouble sleeping alongside extreme soreness, fatigue, or irritability may indicate overtraining syndrome. If this is the case, take a full break from intense activity and focus on recovery.

Final Thoughts

Difficulty sleeping after a hard workout may be your body’s way of signaling for a more balanced routine. Whether it’s tweaking your exercise schedule, improving nutrition, or dialing back intensity, these adjustments can restore your sleep and enhance your overall fitness.

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