Why Do I Have Trouble Sleeping After The Gym?

Many people have trouble sleeping after working out. While moderate aerobic activity has been proven to improve sleep, the hardest days can lead to the worst nights. Exercise raises cortisol levels and increases heart rate and temperature, which decreases melatonin production. So, why do people have trouble sleeping after the gym? What can you do to fix this problem? Here are a few tips. Read on to discover more about sleeping problems after exercise.

Exercise increases cortisol levels

The high levels of cortisol after workouts are linked to a variety of health problems, including elevated blood pressure, diabetes, and even fertility issues. Chronically elevated cortisol levels also alter hormone levels, including testosterone and estrogen, resulting in acne and irregular periods. They can even lead to a variety of physical problems, including impaired fertility and osteoporosis. A recent study published in the journal Psychoneuroendocrinology indicates that exercise can worsen preexisting cortisol issues.

Exercise increases heart rate

Research has shown that exercise raises your heart rate and core temperature at night. This increases your body’s sympathetic activity, which is associated with “fight or flight” responses. To help combat this, you should exercise in the morning, when the body is still relaxed. This will help you to fall asleep more easily. It is also recommended to limit exercise before bedtime to ensure you get a good night’s sleep.

Exercise increases body temperature

Although light exercise is unlikely to cause insomnia, intense workouts can disrupt sleep. Endorphins released after exercise cause an elevated level of brain activity, making it difficult to drift off at night. Exercise also raises your core body temperature, signaling your body to wake up. It takes about two hours for your body to cool down, so it’s best to stop exercising a couple of hours before bed.

Exercise decreases melatonin production

The authors of a recent study found that moderate-intensity aerobic exercise can increase melatonin levels and contribute to better sleep in previously sedentary adult men. Although previous research has been inconsistent and sparse, the study adds to the growing body of knowledge on the role of melatonin during chronic exercise. They hypothesized that synchronization between melatonin levels and the circadian rhythm may improve sleep. These findings could also assist healthcare professionals who work with patients with sleep problems.

Napping can help facilitate muscle recovery

In addition to improving your mood and relieving fatigue after a tough gym session, napping after a workout can also speed up muscle recovery. After an intense workout, your body releases serotonin and dopamine, which affect muscle activation and fatigue. Napping after a workout is essential to muscle recovery, as it allows your body to normalize changes and prepare itself for a new muscle build or weight loss. But be careful not to disrupt your nighttime sleep cycle!

Taking a nap can boost mental alertness

Taking a nap after a workout is one way to enhance mental alertness. It can help you recover from a rigorous workout, improve your memory, and improve your focus. However, taking a nap too early or too late can be bad for your nighttime sleep. Talk to your doctor before taking a nap. Also, limit naps to twenty minutes or less, or you might fall into a deep sleep and not wake up until later. Set an alarm for at least twenty-five minutes before you start napping and go to bed early.