Experts: What to Do When Sleep Eludes You After a Workout

Understanding the Impact of Exercise on Sleep

Everyone has their preferred time and way to exercise. Some people enjoy a late evening workout, while others prefer a morning jog before the rest of the world wakes up. However, many individuals experience difficulty falling asleep after a workout. This issue is quite common and can be addressed with some adjustments to your exercise routine.

The Relationship Between Exercise and Sleep

Exercise plays a significant role in improving sleep quality. According to Dr. Lindsay Browning, a neuroscientist and chartered psychologist from the University of Oxford, the type and timing of exercise can influence sleep hygiene. Regular physical activity is linked to better sleep and overall well-being, contributing to higher energy levels and improved performance during workouts.

Dr. Browning explains that exercise affects the need for deep sleep. The more you exercise, the more deep sleep you get, which helps you feel rested and energized upon waking. While there's no one-size-fits-all approach to sleep and workouts, consistency and making certain adjustments can lead to better rest and overall health.

Adjusting Your Workout Schedule

One effective strategy is to move your evening workout to an earlier time. Exercising in the morning offers several benefits, such as increased alertness and energy, easier decision-making regarding lifestyle and diet choices, and improved mood due to the release of dopamine, serotonin, endorphins, and oxytocin.

A study published in the Journal of Physiology suggests that morning workouts can shift your circadian rhythm, making you sleepier at night and more alert in the morning. Even if you're not a morning person, trying an early evening or afternoon workout might be beneficial.

It’s important to ensure that your workouts occur during the daytime and not too close to bedtime. Dr. Browning notes that exercising too close to bedtime can disrupt the sleep cycle due to increased levels of endorphins, cortisol, and adrenaline, which promote alertness. High-intensity training at night may even delay sleep latency, the time it takes to fall asleep.

For example, if you schedule a CrossFit class after 7 p.m., you may find it harder to fall asleep, and your sleep score might decrease the next day. If you’re a night owl, you might still be able to exercise later and have enough time to wind down. However, if you prefer an early bedtime, shifting your workout by an hour or two could help.

A systematic review in Sports Medicine supports this idea, indicating that vigorous exercise before bedtime can affect total sleep, latency, and efficiency. It doesn’t mean you shouldn’t train in the evening, but timing and intensity are crucial factors.

If you engage in high-intensity activities like weight training, HIIT, CrossFit, or sprinting, try to leave at least 90 minutes between finishing your workout and going to bed. Dr. Browning advises scheduling workouts carefully to achieve the best sleep results: “Make sure that you exercise during the daytime and not too close to bedtime, as exercise in the evening can sometimes be disruptive to sleep due to the release of endorphins and adrenaline that make you feel more alert.”

Incorporating Low-Impact Activities Before Bedtime

Not all high-intensity activities need to be done in the morning. Some people naturally have more energy as the day progresses, and it's essential to find what works best for you to maintain consistency. In some cases, training later in the day might be more beneficial for your body. A study in Applied Physiology, Nutrition, and Metabolism found that weight training for muscle growth scheduled later in the day was more effective than in the morning, with better results in strength and endurance among evening exercisers.

If you still want to engage in exercise before bedtime, consider switching to low-impact activities. These could include a bedtime yoga routine, mat Pilates, a walk, or a gentle jog. Pairing these with a calming nighttime routine can help your body transition into a state of rest, repair, and calm for a good night’s sleep.

Final Thoughts

Exercise and sleep share a close relationship, with each enhancing the quality of the other and helping to reduce stress, anxiety, and low mood. If late workouts disrupt your sleep, consider shifting high-intensity exercises back a few hours before bedtime and opting for low-impact movement instead.

While there are advantages and disadvantages to exercising in the morning and evening, it's advisable to avoid vigorous exercise right before bedtime. A gap of at least 60 to 90 minutes is recommended. On the other hand, low-impact movement can aid in winding down and relaxing the body.