{"id":8496,"date":"2024-10-24T16:02:06","date_gmt":"2024-10-24T22:02:06","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=8496"},"modified":"2025-09-11T15:40:36","modified_gmt":"2025-09-11T21:40:36","slug":"cant-sleep-after-an-evening-workout","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2024\/10\/24\/cant-sleep-after-an-evening-workout\/","title":{"rendered":"Can\u2019t Sleep After an Evening Workout?"},"content":{"rendered":"
Here are some tips for when you can\u2019t sleep after an evening workout. Follow these tips to cool down, power down and get to sleep. From a BODi Blog post by Lauren Bedosky.<\/a><\/span><\/div>\n
<\/div>\n
\"Can't<\/div>\n
\n

You planned to exercise earlier in the day, but life got in the way. Now you finally have time to\u00a0squeeze in a workout<\/a>, but it\u2019s getting close to bedtime \u2014 and you\u2019re worried that late-night activity will mess with your ability to fall asleep.<\/p>\n

You don\u2019t want to be on a\u00a0post-exercise endorphin kick<\/a>\u00a0at midnight, but you don\u2019t want to skip a workout either \u2014 so what should you do? Here are some tips for when you can\u2019t sleep after a workout.<\/p>\n

How Exercise Affects Your Sleep Habits<\/h2>\n

For the most part,\u00a0exercise and sleep<\/a>\u00a0have a positive impact on one another \u2014 research suggests people who sleep better tend to exercise, and vice versa.<\/p>\n

That said, exercise \u2014 especially\u00a0high-intensity exercise<\/a>\u00a0\u2014 affects the body in a way that can make it tricky for some of us to get to sleep quickly afterward.<\/p>\n

When you work out, your metabolism and heart rate temporarily increase, which also bring an increase in\u00a0nervous system activity<\/a>, says\u00a0Jeffrey Potteiger<\/a>, Ph.D., associate vice provost of graduate school and professor in the department of movement science at Grand Valley State University in Grand Rapids, Michigan. These increases can keep your body in a heightened state, which delays your body\u2019s process of preparing for sleep.<\/p>\n

3 Remedies if You Can\u2019t Sleep After a Workout<\/h2>\n

\u201cIt takes two to three hours to power down after a workout,\u201d Potteiger says. But tere are a few simple sleep routine tips you can use to get your body sleep-ready after a late-night exercise session.<\/p>\n

1. Cool down (literally)<\/h3>\n

\"Temperature<\/p>\n

As your body prepares for sleep, your\u00a0core temperature drops<\/a>. This signals to your brain that it\u2019s nearly bedtime, says\u00a0W. Chris Winter, M.D.<\/a>, sleep specialist and author of\u00a0The Sleep Solution: Why Your Sleep is Broken and How to Fix It<\/em><\/a>. Your body\u2019s sleep-inducing chemicals won\u2019t kick in until your body temperature drops \u2014 so if you\u2019re still sweating from your late-night\u00a0HIIT workout<\/a>, that could delay your bedtime.<\/p>\n

To keep heat from messing with your sleep, focus on cooling down as quickly as possible after your workout. Winter suggests taking a lukewarm shower and drinking a glass of cold water. And make sure your bedroom environment is cool enough to encourage sleep. According to Winter, most of us fare well when temps are right around 68\u00b0 F.<\/p>\n

If you can\u2019t get your bedroom to an optimal temperature, look to the latest sleep tech \u2014 like\u00a0sweat-wicking sheets<\/a>\u00a0and\u00a0temperature-regulating pillows<\/a>\u00a0\u2014 to help cool you down.<\/p>\n

2. Minimize light<\/h3>\n

\"Girl<\/p>\n

Light plays a\u00a0major role in sleep regulation<\/a>, and\u00a0blue light<\/a>, in particular, has a\u00a0powerful effect on your circadian rhythm<\/a>. In the morning, blue light from the sun helps wake you up. At night, however, blue light sends the wrong message: \u201cIt convinces your brain that the sun is rising again, which tends to block melatonin,\u201d Winter says. (Melatonin is the hormone that regulates your sleep-wake cycles and helps you feel sleepy at bedtime.)<\/p>\n

Unfortunately, blue light is the bane of most people\u2019s sleep hygiene: It\u2019s everywhere \u2014 your phone, your laptop, your tablet, your TV, and fluorescent and LED lighting. Ideally, you should shut off screens about three hours before bedtime.<\/p>\n

If that\u2019s not possible \u2014 maybe you stream your workouts online, or you just can\u2019t resist scrolling through social media before bed \u2014 Winter recommends wearing\u00a0blue-blocking glasses<\/a>\u00a0for three hours before bed.<\/p>\n

Research suggests this timing can help your sleep habits.\u00a0One study<\/a>\u00a0found that adults who wore blue-blocking glasses for three hours before bed saw greater improvements in sleep quality by the end of three weeks than those who didn\u2019t. And a\u00a0study<\/a>\u00a0of teenage boys who used blue-blocking glasses during evening screen time revealed similar findings.<\/p>\n

3. Meditate<\/h3>\n

\"Woman<\/p>\n

Research suggests that\u00a0meditation can affect sleep habits<\/a>. One study found that sleep-disturbed adults who followed a six-week mindfulness meditation program saw greater improvements in sleep quality, mood, and daytime energy than those who followed a six-week sleep education program.<\/p>\n

If you\u2019re new to the practice, try a guided meditation.\u00a0BODi\u2019s Sound Meditation<\/a>\u00a0program features four categories of meditation, to help you relax, unwind, and get better quality sleep. Otherwise, simply take five minutes post-workout to sit in a quiet area and focus on relaxing your muscles. Start from your toes and progress to your head, Winter says.<\/p>\n

Or, choose an activity that you find relaxing and meditative \u2014 \u201cSomething you can get in the habit of doing as soon as the exercise is over to paint a picture for your nervous system that it\u2019s time to start turning off,\u201d Winter says.<\/p>\n

Just make sure you choose an activity that will calm you down, not rev you up \u2014 in other words, this may not be the best time to \u201crelax\u201d by catching up on\u00a0The Walking Dead<\/em>.<\/p>\n<\/div>\n

<\/div>","protected":false},"excerpt":{"rendered":"

Here are some tips for when you can\u2019t sleep after an evening workout. Follow these tips to cool down, power down and get to sleep. From a BODi Blog post by Lauren Bedosky. You planned to exercise earlier in the day, but life got in the way. Now you finally have time to\u00a0squeeze in a […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[918,2254],"tags":[],"class_list":{"0":"post-8496","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-healthy-living-and-eating","7":"category-meditation-and-yoga","8":"czr-hentry"},"yoast_head":"\nCan\u2019t Sleep After an Evening Workout? - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Here are some tips for when you can\u2019t sleep after an evening workout. 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