Do you know the feeling when exercise leaves you shattered and makes it difficult to get peaceful rest during nighttime? Exercise serves to improve health, yet you struggle to sleep throughout the night while you physically rest. The paradox creates multiple frustrating issues, which may harm your athletic performance the following day. In fact, you are not the only one who can’t sleep after workout; some exercise enthusiasts also share the same sleep trouble.
In this article, we'll answer the causes of post-workout insomnia and provide you with useful remedies. Whether it's adjusting your exercise schedule, optimizing your recovery, or improving your sleep environment, you'll find something that works for you.
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Why Can’t You Sleep After a Workout?
Can’t sleep after workout? There are complex physiological and psychological reasons behind this. The body is functioning at its peak after a high-intensity workout, and here are a few of the main factors that make it difficult to rest:
Rapid rise in adrenaline levels
Exercise triggers substantial adrenaline release, which accelerates heart rate and supplies the body with ample energy for dealing with strenuous movements. Excessive adrenaline secretion from exercise will leave your body energized, and extended rest periods after physical activity may remain challenging.
Increased body temperature
During exercise, your body gives off excess heat as a byproduct of energy loss. Body temperature rises lead to constant bed turns, and you may search for the cool side as relief from the heat. Elevated body temperature creates difficulties for your body to cool down naturally, as this is one of the essential signals for falling asleep.
Cortisol surge
When you do strenuous exercise, the cortisol level (also known as the stress hormone) experiences a sharp increase, which maintains brain hyperactivity and prevents relaxation states. Even if you are physically tired, mental arousal can make falling asleep more difficult. In addition, cortisol inhibits the production of melatonin, an important hormone that regulates sleep.
Psychological factors
Beyond the physiological responses mentioned above, psychological factors may exert a direct influence on your sleep after exercise. For example, exercise-related accomplishment feelings lead to brain overactivity, particularly when the workout targets your achievement goals, such as performing difficult training exercises. Reviewing workout performance or setting upcoming workout goals usually post challenges to post-workout sleep, too.
These physiological and psychological responses to exercise do not represent negative factors since they facilitate exercise benefits. However, identifying the effects of post-workout sleep disturbances forms the basis for addressing your trouble with after-workout sleep. By adjusting the duration of your exercise and optimizing your recovery, you can effectively mitigate these effects and achieve a successful combination of exercise and sleep.
How Long Does It Take for Your Body to Cool Down After Exercise?
Exercise does not enable your body to return to rest mode instantly because it needs time to cool down. The return to homeostasis mechanism serves as a vital process through which your body moves between athletic states to relaxed states in order to lower injury risks and fatigue levels. The cooling process includes the following sequential steps:
1. Heart rate returns to the normal range
Normal heart rate recovery usually happens in 20-30 minutes, but this process varies according to workout type, physical condition, and exercise intensity. Studies have shown that heart rate recovery time is positively correlated with the intensity of exercise - the more intense the exercise, the longer it takes for the heart rate to recover[1]. Achieving slow and steady breathing combined with mild relaxation movements through walking or stretching exercises will enhance heart rate return to normal levels.
2. Body temperature drops to normal levels
Studies have shown that it can take up to an hour for body temperature to fully return from an elevated state to normal levels[2]. During this time, proper stretching and drinking water enable the body to control its temperature during this period and avoid dehydration.
3. The nervous system regains its balance
After exercise, your sympathetic nerves need to gradually give way to your parasympathetic nerves to calm and restore your body and mind. This process is essential for muscle relaxation, mood stabilization, and overall recovery. If the sympathetic nerves are still active, you may feel energized, have difficulty relaxing, and can’t sleep after workout.
If you can’t sleep after workout, by following the science of cooling down, not only will your body undergo faster recovery, but it will also prepare you for your next workout while enhancing the overall effect and experience of your exercise.
How to Fix It: Create the Ideal Sleep Environment
Can’t sleep after workout? Creating the perfect sleeping environment is the first step to facilitating your post-workout sleep, allowing for better sleep recovery:
1. Adjust bedroom temperature
Research suggests that the ideal room temperature for sleep is between 60°F and 65°F (15.5°C and 18.3°C)[3]. If you are a keep-fit enthusiast and can’t sleep after exercising, try to maintain a cool and comfortable sleeping environment. You can use an air conditioner or fan to help cool down faster.
Besides, cooling bedding is also a good choice. With advanced thermoregulation technology, the cooling bed sheet sets can actively adjust to changes in body temperature to keep you cool and comfortable all night long.
2. Optimize the sleep environment
If you can’t sleep after workout, optimizing your sleep environment allows you to achieve faster relaxation to gain deep sleep. Here are some effective ways to make adjustments:
l Use blackout curtains or eye masks: These effective sleep aids can block light interference throughout your nighttime rest and help you have a nice sleep and regain your strength as soon as possible.
l Set up a white noise machine or wear earplugs: External noise may affect your sleep quality. White noise machines, together with earplugs, provide you with protection against external noises, facilitating uninterrupted rest.
l Choose the right mattress and pillow: Choosing the right mattress and pillow can provide good support and relieve your body's pressure, making it easier for you to relax and fall asleep.
l Add fragrance: Soothing fragrances can help you relax and create a silent, peaceful sleep atmosphere that accelerates your sleep onset.
Cooling Sheet Sets from Dream Valley®
Dream Valley® is a company dedicated to providing a comfortable sleep experience, specializing in the development of cool bedding. If you can’t sleep after workout and are looking for the ultimate nighttime experience after exercise, the Dream Valley® Aerocool™ Cooling Fitted Sheet Set is the perfect choice.
The cooling sheet sets from Dream Valley® feature comfortable yarn and fabrics to keep you dry and cool, ensuring a comfortable sleep experience all night long. Furthermore, the Dream Valley® cooling fitted sheets feature exceptional softness and lasting durability, compatible with a wide range of mattress sizes. Besides, these temperature-regulating bed sheets, certified by OEKO-TEX STANDARD 100, are safe and skin-friendly for the whole family, providing peace of mind.
Conclusion
Following a proper recovery requires adequate sleep, as it forms the foundation for optimal athletic performance. Developing a better sleep environment should be your consideration when you can’t sleep after workout.
Get the best temperature-regulating sheets with Dream Valley® and enjoy a cool, restful night’s sleep, no matter how intense your day is!
References:
[1] How Long Does Your Heart Rate Stay Elevated After Exercise? Available at: https://www.healthcentral.com/article/how-quickly-should-your-heart-rate-return-to-normal-after-activity. (Accessed on 20, February, 2025)
[2] Body temperature and cold sensation during and following exercise under temperate room conditions in cold‐sensitive young trained females. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5661232/#:~:text=It%20is%20well%20documented%20that,(Kenny%20and%20McGinn%202017). (Accessed on 20, February, 2025)
[3] What Is the Best Temperature for Sleep? Available at: https://www.healthline.com/health/sleep/best-temperature-to-sleep. (Accessed on 20, February, 2025)