Exercise causes your body to produce increased levels of cortisol, a stress hormone that can interfere with your sleep. Exercise also raises your heart rate and blood flow, which increases your alertness. The body needs time to return to its normal state before going to sleep. Therefore, exercising right before bedtime can help you get a good night’s sleep. However, you must avoid exercising too close to bedtime.
Exercise increases cortisol levels
Cortisol is a hormone that is a key contributor to difficulty sleeping after a workout. The peak in cortisol that occurs after a workout occurs during the day, but this spike is short-lived. Those who exercise in the morning have an advantage: they have a natural cortisol rise that coincides with the natural fluctuation of the hormone during the day. Even though this spike is brief, it is still enough to affect sleep quality.
Exercise increases heart rate
If you are having trouble falling asleep, exercise can be the culprit. Studies have shown that exercise increases heart rate and produces insomnia, but this doesn’t mean that all exercise is bad for you. In fact, it can be beneficial. Studies have shown that exercise can improve sleep, but you must choose the type of exercise that will be beneficial for your body. Generally, experts recommend against exercising two hours before bed. The increase in your heart rate during physical activity can make you more alert, and endorphin release in the brain can also energize you.
Exercise increases blood flow
It’s common to experience difficulty sleeping after a workout because exercise causes an increase in adrenaline levels. These hormones keep you awake throughout the night, and you need a rest period before you can go to sleep. If you exercise before bed, you’ll be better prepared to fall asleep and wake up feeling refreshed. However, if you exercise too late, your body will not get the chance to cool down properly and fall asleep.
Exercise increases alertness
Regular exercise boosts your mental alertness. Unlike inactive individuals, exercise improves your memory and reduces your tendency to make mistakes. Additionally, it improves your body’s production of the energy currency known as ADP, which improves your reaction time and mental alertness. It’s no wonder why exercise is a great remedy for trouble sleeping after the gym. However, the benefits of exercise are temporary and can only last so long.
Exercise decreases melatonin levels
Despite the fact that it regulates cardio vascular function, the antioxidative and immune systems, and the time of biological day, there is still limited research about how exercise affects melatonin secretion. However, the importance of this hormone is becoming clearer with increasing knowledge. It is believed that melatonin helps regulate sleep and wakefulness, as well as affects our metabolism and secretion of the hormone norepinephrine.
Natural remedies for post-workout insomnia
One of the best ways to combat post-workout insomnia is to start exercising in the early morning. This will help your body get rested throughout the day. The next day, you can repeat the same exercise routine and avoid working out within two hours of bedtime. If you find it difficult to wind down after your workout, try taking a melatonin supplement. Melatonin is a hormone produced by the brain four hours before sleepiness. It is triggered by the body’s reaction to reduced exposure to light.