Some studies suggest that exercise can cause insomnia. However, proceed with caution when you have trouble sleeping after a workout. Your body might be experiencing pent-up energy and it may not be time to go to sleep yet. You can try working out again to see if you have trouble sleeping. In addition to being a bit jittery, you might also have dehydration. This is a combination of three reasons that may prevent you from sleeping after a workout.
Exercise raises body temperature
The rise in core body temperature after exercising leads to a host of problems, including insomnia. This is because your body releases endorphins, a hormone that makes you feel energized. However, the body takes time to cool down after exercise, resulting in up to four or five hours of elevated core temperature. Therefore, it is important to limit your physical activity a few hours before bedtime to prevent insomnia and a snooze-deprived morning.
Cortisol stops production of melatonin
It is a well-known fact that your body produces a lot of cortisol, or stress hormone, after working out. This hormone plays an important role in regulating your body’s circadian rhythms. It helps you get restful sleep and promotes the production of feel-good neurotransmitters like serotonin and norepinephrine, which alleviates feelings of sadness and anxiety. However, cortisol is not necessarily good for you. It’s actually helpful in moderation, especially in small doses.
Adrenaline stimulates release of melatonin
The brain releases a chemical called melatonin to help regulate our sleep cycles. It is linked with both being awake and being asleep. The brain releases this chemical during the daytime, and uses it to produce melatonin at night. Other hormones in the body counteract this chemical, including adrenaline and norepinephrine. Moreover, these hormones are counteracted by another chemical called adrenocorticotropic hormone, which is produced in response to chronic and prolonged stress.
Dehydration causes difficulty falling asleep
Dehydration can affect our sleep. When muscles are dehydrated, they tend to cramp, affecting our ability to fall asleep and staying asleep. Dehydration affects our body’s production of melatonin, which regulates our circadian rhythm. Chronic dehydration reduces the body’s amino acids and may lead to muscle cramps. This article will discuss the consequences of dehydration and how to avoid it.
Taking a nap helps muscles recover
After a long workout, you’re likely to feel tired and sore. While taking a nap can help your muscles recover, it can also affect your sleep quality. You might have trouble sleeping later in the day, so it’s best to schedule your nap for the morning. If you nap frequently, it could affect your sleep quality. You should limit napping to 20 minutes, though, or you could end up experiencing sleep inertia and not be able to sleep properly.
Taking a cold shower helps muscles recover
Taking a cold shower after gym workouts helps your muscles recover faster. Intense exercise damages muscle fibers by causing microscopic tears, but cold water reduces these tears and activates the body’s immune system. These cells travel to the damaged area and start the recovery process. This process reduces pain, swelling, and inflammation. However, cold showers don’t do much to improve your mood after a workout.