Sleeping After Workout: Benefits Detailed Guide & FAQs Answered

From supplements and massages to cryotherapy and compression therapy, the options to recover after a workout are many.

But according to Khabib Nurmagomedov, the former UFC lightweight champion and renowned MMA fighter the best way to recover is sleep.

But what if you don’t have time to sleep after a workout?

We have 2 recommendations for you:

  1. Schedule workouts at times you can sleep afterward.
  2. Focus more on low- to moderate-level exercises, because in these exercises, your body takes energy from adenosine triphosphate, or ATP, a molecule that uses oxygen to keep you moving.

Option 2 will give you the leverage to not sleep after a workout because there won’t be a need of it for recovery.

5 Benefits of Sleeping After Workout:

1. Good for Muscles Recovery

When you sleep after a heavy workout, your body undergoes various restorative processes that help to repair and rebuild the muscles that were damaged during the workout.

During deep sleep, the body produces and releases human growth hormone (HGH), which is responsible for repairing and regenerating muscle tissue.

HGH also helps to stimulate the production of collagen, which is necessary for the repair and strengthening of tendons and ligaments.

In addition to HGH, sleep also plays a vital role in regulating the levels of the stress hormone cortisol.

When we engage in high-intensity exercise, cortisol levels can increase, leading to muscle breakdown and delayed recovery.

However, when we sleep, cortisol levels decrease, allowing the body to repair and rebuild muscle tissue.

2. Good for Immune System

Sleep is also critical for the body’s immune system.

During sleep, the immune system releases cytokines, which help to fight inflammation and infection.

Adequate sleep helps to ensure that the immune system is functioning correctly, which can help to prevent illness or infection from impeding the recovery process.

3. Recovery from Fatigue

A good post-workout sleep is a great way to recover from fatigue, which is one of the biggest problems people face after working out.

The right amount of sleep will help you get rid of this feeling and feel fresh again.

Check out our detailed article on how to recover from fatigue after exercise.

4. Better Mood

Exercise and happiness go hand in hand, there is a strong connection between them. But since exercise is tiring, it is important to rest and recover. For it sleep is important.

Sleeping after a workout will improve your mood, especially if you are stressed out.

It will help you relax and get rid of stress, which is something that is often a big problem for people who are struggling to find relaxation.

Remember stress is only a chemical reaction in the mind, and exercise and sleep can alter it.

Check out in detail how exercise makes you happy.

5. Makes you Feel Energetic

When you wake up from sleep after a workout all the stress and strain are gone. You feel a lot more energetic than you were before.

Sleeping allows your body to relax and refresh, thereby giving you enough energy to focus on other things in life.

To understand the science of how exercise makes you feel more energetic, check out a short video below on what happens inside your body when you exercise:

Some other Important Issues Related to Sleep Post-Workout:

1. Why do I want to Sleep after Exercise?

Basically, you want to sleep after exercise because your body is tired. Your muscles are out of energy and the central nervous system is struggling to move the muscles. As a result, your body wants to rest and recover.

Sleeping not only will repair your muscle tissues but also it will allow your body to go into a short hibernation in order to recover energy.

2. How long should I Sleep After a Workout?

It depends on different factors, including how intense your workout was, how long you’ve been working out, and what time of day you workout.

Generally speaking, the more strenuous your workout, the more sleep you’ll need afterward.

If you’re just starting out at the gym, you might need more sleep than someone who’s been working out for years.

And if you work out in the morning, you may need less sleep than if you work out in the evening.

Ultimately, it’s important to listen to your body and sleep for as long as it needs to feel well-rested.

3. Why can’t I Sleep after a Workout?

There are 3 top reasons why you can’t sleep after a workout.

One reason is that working out raises your body temperature, and it can take up to six hours for your body to return to its normal temperature.

This increase in body temperature can make it difficult to fall asleep.

2nd reason you might have trouble sleeping after a workout is because of the release of endorphins.

Endorphins are hormones that are released during exercise and cause a “runner’s high.”

These hormones can make you feel energized and alert, which can make it difficult to fall asleep.

A 3rd reason can be insomnia caused by workouts because you did it very close to your sleep time.


Working out is great for your health, but so is resting and sleeping afterward. In this article, we shared 5 benefits of sleeping after a workout. They are:

  1. Muscle recovery
  2. Immune system support
  3. Increased energy levels
  4. Reduced fatigue
  5. Improved mood

We also answered some important questions related to sleep after a workout. If you liked reading it, please do share it on social media.

Also Read: