You feel sleepy after exercise in the morning because exercise increases dopamine and serotonin neurotransmitters in the body. These changes reduce CNS’ capacity to activate your muscles. As a result, fatigue gets prominent resulting in feeling tired and wanting to take a nap.
But exercise is supposed to make you feel energized and refreshed, and not lethargic and sleepy, isn’t it?
The video below is Illustrating some of the tips that might help you not feel sleepy after a workout:
Causes Of Feeling Sleepy After A Workout:
1. You Are New To The Morning Routine
For people who are used to being productive as night riders, it is very difficult to switch to a morning routine. Maybe very recently you have started to wake up early and began exercising and stuff.
Your body is not yet used to this new morning routine, and it could be the reason why you feel sleepy in the morning after exercise.
Just stay in the routine, and let the body get used to this new time shift of waking up early in the morning and working out.
But the important thing is don’t overdose yourself with caffeine before a workout, a good way to measure if you have drunk too much coffee is your heart rate and breath during the workout.
If the heart is pumping higher than usual or the breath feels different, chances are that you overdosed on caffeine, and it can actually impact your workout performance negatively, rather than taking the lethargy or sleepiness away.
So bottom line, stay in this new routine for a few days to observe if it gets normal or not and don’t drink too much coffee before a workout, that feeling of sleepiness will go away once you are used to the new routine of waking up early and working out.
2. Your Body Is Not Yet Used To Workouts
Either you are an absolute beginner or you are coming back to a workout routine. In both these cases, a workout can get tough on your body, and tire you in a way that it is not used to yet.
A tired body craves two things, food and rest. Your feelings of being sleepy after a workout in the morning could be due to one or both of these reasons.
Eat a good healthy meal after a workout and rest to re-energize yourself for the next workout.
3. You Are Not Drinking Enough Water
Workouts are demanding. It’s a bit of a tradeoff. You give away a part of your physical energy to break and rip the muscles in order for them to get rebuilt in a more stronger and beautiful shape, and your body loses water in the form of sweat, which needs to be refueled in the form of drinks.
You have to constantly keep drinking during a workout either in the shape of a sports drink, energy drink, or even water. If that need of the body is not fulfilled in a timely manner, it can make you feel lethargic and weak during and after a workout and can cause a need to sleep more.
Drink enough liquids during workouts so that you won’t face any negative effects of dehydration on fitness.
4. It’s A Medical Condition
You can make tweaks to fix any other issue, but if it’s a medical condition, the problem of feeling sleepy after working out in the morning can only be resolved by taking advice from a medical specialist.
It might be something different that is constantly making you feel sleepy no matter whether you are working out or not.
In case of any negative symptoms consult a doctor. Also if you have any existing medical conditions like diabetes, multiple sclerosis, chronic fatigue syndrome, COPD, or sleep apnea, you must workout on the advice of a doctor. Issues with the thyroid and heart can also be the reason you are not benefiting from workouts.
5. You are not Well Rested
This might be the only reason why you feel sleepy after exercising in the morning.
7 or more hours of sleep a night is necessary for any adult to get fully rested. If you are not sleeping enough and working out heavily in the morning, it won’t be possible for your body to convert that effort into something productive.
Exercising without proper sleep is a bad idea. In fact, it can be downright dangerous.
Sleeplessness can lead to a number of health risks, including heart disease.
You should make sure that you get a good night’s rest before going for a run in the morning or heading to the gym.
Muscles grow outside the gym, and all other workout goals also get achieved when you take proper breaks of sleep and food nourishment between two workouts.
If you are working out early in the morning with only sleep of 5 hours last night, not only will it impact your performance in the workout but also it can make you weak.
There is a higher risk of injury associated with a body that is not in a good shape to workout. So make sure that you maintain a good routine of sleeping at night.
Some Other Post Workout Sleep Issues In The Morning And Their Solutions:
1. Is It Good To Sleep After Exercise In The Morning?
Yes, it is good to sleep after exercise in the morning. Your body and mind will get some rest, and you will feel more energized and refreshed afterward.
The only negative in sleeping after exercise in the morning is that morning usually is the time for work, and if you fell asleep at that time, you might not be able to complete other important daily tasks.
2. Why Am I So Tired After Working Out In The Morning?
Feeling tired after working out in the morning happens mainly because of two reasons:
- Lack of energy in the body because what you ate last night is long converted into blood sugar, and your body is relying on fats to burn calories.
- Due to dehydration because you are not refueling after a workout.
Other than that, generally, there are 3 more reasons why exercise makes me tired not energized.
And besides food and water, there can be issues like being new to the morning workout routine, not being well rested, having a medical condition, or even pushing yourself way too hard that can cause tiredness after a workout in the morning.
3. Can Too Much Exercise Cause Insomnia?
It is a common belief that exercising can cause insomnia. However, there is no evidence to support this claim.
Exercise reduces stress and anxiety by releasing endorphins in the body. This not only helps you sleep better but also improves your mood and mental health.
But just like too much water can spoil the crop, exercising for more than an hour can cause your body to release adrenaline which will keep you awake at night.
If you are experiencing insomnia after exercising, then it is maybe because of working out too heavily and beyond your physical capability.
Extreme workouts can cause stress and anxiety that can disturb sleep patterns and cause insomnia.
All in all, exercising in a moderate and controlled manner won’t cause any insomnia.
4. Does Exercise Make You Sleep More?
No exercise won’t make you sleep more, but for sure it will help you sleep better.
This happens because exercise reduces your body’s production of cortisol, the hormone that helps regulate your response to stress.
Studies have shown that people who exercise regularly experience less daytime fatigue, anxiety, and depression. It can also improve mood and increase energy levels in the evening.
The benefits of exercise go beyond improving sleep quality: it can also help you lose weight, balance blood pressure, and reduce the risk of heart disease and cancer.
5. Best Time To Exercise For Sleep:
The best time to exercise for sleep is in the morning. Exercise helps with sleep because it releases endorphins, which are natural painkillers. It also releases serotonin, which is a chemical that makes people feel good.
Exercise also increases body temperature, causing people to feel more awake. This feeling of wakefulness lasts for about 30 minutes after exercising.
Exercising in the morning can help people sleep better at night because it causes their body temperature to rise and stay elevated for up to 3 hours after physical activity.
6. How To Not Feel Sleepy After Workout?
Listed below are the 5 tips on how to not feel sleepy after working out:
- Make sure you are well-hydrated before and after your workout. Dehydration can cause fatigue and make it difficult for your body to recover from the workout.
- Avoid working out too close to bedtime. Working out late in the day can make it difficult to fall asleep at night.
- Try taking a caffeinated beverage. Caffeine can help improve alertness and energy levels.
- Eat a balanced diet with plenty of protein and complex carbohydrates. A healthy diet can help keep you energized throughout the day and especially after a workout.
- Engage in some relaxation techniques after your workout. yoga, meditation, or deep breathing exercises can help you wind down and relax after your workout.
Besides the medical condition, there are many ways you can get rid of feeling sleepy after exercise in the morning.
Bring a balance to your workouts. Don’t go way too hard on yourself. Take care of your diet and rest well for the next day’s workout. Within weeks you will see the results, and there won’t be any issues of feeling sleepy after exercise in the morning.