You just crushed a hard interval session—legs are tired, endorphins are high and you’re ready for a well-earned rest. But as you settle into bed, sleep seems elusive. Is it possible that your workout is messing with your snooze time?
The post-workout sleep paradox
Exercise is widely known to improve sleep quality. Regular physical activity can help you fall asleep faster and stay asleep longer. But when it comes to intense or lengthy sessions, the relationship isn’t always so clear-cut. Some studies suggest that hard workouts, particularly those done later in the day, can temporarily spike stress hormones like cortisol and impact athletes’ circadian rhythm, making it harder to unwind.
Why some runners toss and turn
There are a few reasons why your workout might leave you staring at the ceiling. Elevated heart rate and body temperature post-run can delay the onset of sleep. Add in muscle soreness or a high-carb fueling strategy too close to bedtime, and your body might still be in “go” mode.
Tips for better sleep after tough workouts
Cool down wisely: A proper cooldown can help bring your heart rate and temperature back to baseline. If you feel better able to relax after incorporating a gentle cooldown post-hard-session, it’s worth incorporating into your training.
Hydrate and refuel early: Eat and drink soon after your workout so digestion doesn’t disrupt your sleep later.
Unwind: Light stretching, reading or meditation can signal your body that it’s time to relax.
The takeaway
Your long run or hard workout doesn’t have to sabotage your sleep. With smart planning and recovery strategies, you can strike the right balance—enjoying an effective training session while still getting a solid night’s rest. Everyone reacts differently to intense exercise; some runners find hard workouts invigorating, while others may feel exhausted yet still struggle to sleep. Pay attention to your own patterns and adjust your workout timing and recovery routine to suit your needs.
