Why do I feel sleepy after training? You probably read cautionary tales advising you not to go in for sports right before bedtime. Some studies suggest that exercising too late can lead to insomnia. You need to answer the question, should I sleep right after training? This will help clarify.
What could be the reason?
Why do you want to sleep after training? The reasons most often lie in the following:
- Firstly, the fact may be that the body lacks physical activity.
- Secondly, it’s possible that you are on a low-carb diet. But why do you want to sleep? - readers will ask. The answer is simple: when performing exercises, our body begins to produce a certain hormone called cortisol. The more active and intense the training, the more this hormone is produced. Cortisol gives us vigor, vitality and, of course, eliminates drowsiness.
Also, some people may experience insomnia due to training. This problem is typical for those who work in the evening. Since for a very short period of time between the end of the workout and sleep the muscles do not have time to relax, they are in tension, a large amount of cortisol is still present in the body. And the maximum level of this hormone begins to decrease only after 5-7 hours after class.
It is better to do no later than 4-6 hours before bedtime. So say the professionals. Indeed, under heavy loads in the evening, you can be sure that insomnia is guaranteed to you. And if you train on time, then a sound and healthy sleep is provided. Of course, do not forget that you should not eat carbohydrate-rich foods in the evening, as it invigorates and can provoke insomnia. And to sleep or not after training - this must be decided according to one's well-being. If you are falling asleep, it is better to sleep, but if not, you can take a shower, eat a light salad, drink mineral water or kefir.
Why do I feel sleepy after training? Is this useful?
Exercise requires a lot of energy! You can feel a surge of energy for several minutes after training, but as soon as our brain realizes that the burst of activity is over, it will go into recovery mode. Rest and relaxation are mandatory after exercise, and refueling food can be in the order of things. If you feel drowsy immediately after an aerobic or cardiosession, this may be the first sign that you have overdone. If you’re not used to working, be sure to start your workout slowly and at a reasonable pace.
Sleep - benefit or harm?
Still have not answered your question, why do you want to sleep after training? Benefits? Then read on!
Pros of sleep immediately after training:
Each person is individual, but many prefer a warm-up right before bedtime due to the following advantages:
- Sleep immediately after training allows the body to restore and build muscle tissue.
- Exercise can make you feel instantly tired, which can contribute to fast and sound sleep.
Some experts will warn that if you stop moving, fewer calories are burned, so sleeping immediately after exercise slows down your metabolism. Others claim that the body burns more fat during sleep, so if you give your body a boost with exercise, you can lose weight more easily. The verdict is that exercise, in general, helps to lose weight. Of course, it’s not always easy to enter them into your schedule, so if you only have late night training, then this is better than not working at all.
Cons of sleep immediately after training
Going to bed immediately after class is not the best solution. Cons are as follows:
- The body can burn fewer calories if you go to bed immediately after an active workout. However, there is conflicting evidence that when a person goes to bed or take a nap after exercise, it can really contribute to weight loss.
- Intensive training can make you feel "wound up" and are not able to go to sleep right after that.
- Training increases cortisol levels. It is a hormone of vigor and freshness, so its increased amount can prevent sleep.
Healthy nutrition is the key to health!
Why do I feel sleepy after training? How to eliminate this condition?
There can be several approaches, and the most various:
- It is necessary to exclude the risk of any disease. Be sure to see a doctor. If you are healthy, then most likely this will be solved by some changes in the daily routine.
- Make sure you sleep enough. It is better if your dream covers the period from 00:00 to 04:00 hours.
- Doing sports or any other active activity should be carried out in the morning, as mentioned above, since evening training causes drowsiness.
- Try to train as often as possible from 4 to 6 times a week, but not so long, about 40 minutes, not taking into account the warm-up and stretching. Rare, but long occupations can cause lethargy, deplete the body, this can lead to problems with the gastrointestinal tract. But short and regular exercises have a positive effect on your body and metabolism.
- You should also pay attention and adjust the diet. After all, starvation, low carbohydrate intake negatively affect blood sugar. This condition is called hypoglycemia. And excessive weakness, fatigue and lethargy are its first symptoms.
- It is necessary to go to a specialist and discuss calories with him, since on training days it should be increased, especially high protein content.
- For one and a half to two hours before training, you need to eat slow carbohydrates, these include rice and buckwheat. Also, protein foods: eggs, cottage cheese, chicken (breast is best, as it is childish and contains a lot of protein). During training, you should drink water - replenish your reserves in the body, but little by little. For a snack after class, a banana and a milk-protein shake are perfect, it contains both fast carbohydrates and easily digestible protein.
Output
To sleep or not to sleep after a workout? Unfortunately, science does not give an exact answer to this question. First of all, you need to try to understand what is best for you. After all, you need to be guided by your own well-being.