If you’re a gym enthusiast, you might be wondering why you have trouble sleeping after a workout. Exercise increases the amount of the stress hormone cortisol in the body, which inhibits the production of melatonin. Basically, exercise keeps you awake at night. Fortunately, there are ways to avoid this. You can read about some of these methods in the article below. Here are some of the most common ways to combat exercise insomnia.
Exercise increases cortisol
Even a quick nap after working out can help your body repair tissue and speed up recovery. The time between a workout and bedtime can also affect how well you sleep. Intense workouts can even increase your cortisol levels, which are responsible for poor sleep. But, it is important to note that napping after workouts can disrupt your usual sleep schedule. Here are a few ways to improve your sleep after an intense workout:
Exercise inhibits production of melatonin
There are two primary reasons for the inhibition of melatonin production during physical exercise. First, melatonin can accelerate the recovery of metabolic processes related to carbohydrate metabolism. Second, melatonin can modulate the supply of lipids after exhaustive exercise. Therefore, if exercise inhibits melatonin production, then the opposite is true. If this is the case, then exercise should be avoided during intense physical activity.
Cortisol inhibits melatonin production
A new study has shown that cortisol, a stress hormone, inhibits the production of melatonin after working out in the gym. Researchers studied melatonin levels in rheumatoid arthritis patients, Italians, and Estonians after a 6-hour light exposure. Cortisol levels decreased significantly during the early hours of the morning in both groups, but were lower at 4 am than at 6 am in the Italian group.
Exercise keeps you up at night
While you may think that exercise keeps you awake at night, it may not be a good idea. Exercise increases core body temperature, raises heart rate, and triggers the release of the stimulating hormone epinephrine, which can interfere with sleep. A moderate to vigorous workout, done an hour before bedtime, is fine. However, high intensity workouts, such as running, high-intensity interval training, or lifting heavy weights, can disrupt sleep.
Preventing post-workout insomnia
While exercise is essential for good health, a lack of sleep after a workout can be damaging to your mental and physical state. Fortunately, there are ways to prevent post-workout insomnia. One of these methods is to follow a consistent bedtime routine. Taking a shower after your workout is a great way to cool down. This will make you more comfortable while you’re attempting to fall asleep.