Exercise Induced Insomnia? Yup, it’s a thing
03-04-24, 06:04 AM
#26
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This is the second time I have done this - obviously a slow learner. Did an intensive ZWIFT two hour workout (mostly tempo and threshold - with a few bumps into anaerobic) finishing at 7 PM after a cool-down.
Had dinner at 8:30 (no alcohol) and collapsed into bed at 10:30. Awakened wide awake in the wee hours, laid in bed for an hour and a half and finally got up and read/watched a movie until 4:30 - 5:00 AM, until I finally was able to sleep. While wide awake, ran a query on the interwebs, “Exercise induced insomnia” and yowza, several articles popped up discussing how intensive exercise can result in high levels of cortisol and norepinephrine (think adrenaline and its effects) which lasts for hours. The articles went on to state that strenuous prolonged exercise is best done before mid-day to keep those pesky sleep interrupters at bay. Here is one quick article which in a summary of several others: https://www.outsideonline.com/health...ause-insomnia/
Guaranteed I won’t be replicating this a third time.
Who else has experienced his wondrous phenomenon?
Had dinner at 8:30 (no alcohol) and collapsed into bed at 10:30. Awakened wide awake in the wee hours, laid in bed for an hour and a half and finally got up and read/watched a movie until 4:30 - 5:00 AM, until I finally was able to sleep. While wide awake, ran a query on the interwebs, “Exercise induced insomnia” and yowza, several articles popped up discussing how intensive exercise can result in high levels of cortisol and norepinephrine (think adrenaline and its effects) which lasts for hours. The articles went on to state that strenuous prolonged exercise is best done before mid-day to keep those pesky sleep interrupters at bay. Here is one quick article which in a summary of several others: https://www.outsideonline.com/health...ause-insomnia/
Guaranteed I won’t be replicating this a third time.
Who else has experienced his wondrous phenomenon?
On my end, it means no caffeine after 10AM (yes, AM), no heart pumping / physical activity 2 hours before bedtime, no food and alcohol after diner and the most important, no white light / screen at least 1 hour before going to bed. I also meditate from time to time.
Doing this solved 95% of my sleep problems that I had since over a decade.
03-04-24, 06:24 AM
#27
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This is exactly what I find too. A prime example was after the L’Etape du Tour. Early morning start and a gruelling full-on race effort. Sleep quality that night was very poor, tossing and turning all night.
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03-04-24, 06:28 AM
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We should all have bedtime routines, just like when we were kids, just like we do with our kids. The brain needs to calm down before going to bed.
On my end, it means no caffeine after 10AM (yes, AM), no heart pumping / physical activity 2 hours before bedtime, no food and alcohol after diner and the most important, no white light / screen at least 1 hour before going to bed. I also meditate from time to time.
Doing this solved 95% of my sleep problems that I had since over a decade.
On my end, it means no caffeine after 10AM (yes, AM), no heart pumping / physical activity 2 hours before bedtime, no food and alcohol after diner and the most important, no white light / screen at least 1 hour before going to bed. I also meditate from time to time.
Doing this solved 95% of my sleep problems that I had since over a decade.
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03-04-24, 02:26 PM
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Yet another example is one of the local XC mtb race series I compete in. The races start at 6pm and are extremely intense, but only 45-60 minutes long. My average HR during those events typically ranges anywhere from 170-180bpm, so I'm not slacking in them. However, being less than an hour long, the duration of the effort really isn't enough to have a meaningful impact on my sleep quality. I'll see suppressed heart rate variability and a resting HR that's elevated by a couple beats, but I'm not tossing/turning like I would after the 4+ hour races.
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03-04-24, 06:48 PM
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I can think of the last gravel race I did. 0900 start time and I was done racing before 2pm. Even though I had many hours to regroup/recover/unwind from it, sleep was still poor, as I was on the gas for 4.5 hours. Although most of my rides/races are in the morning, I love getting some evening rides in during the "golden hour" in the warmer months. Even though I sometimes finish up the ride at 8:30pm, they're usually lower-intensity rides and I can comfortably be in bed by 10:30.
Yet another example is one of the local XC mtb race series I compete in. The races start at 6pm and are extremely intense, but only 45-60 minutes long. My average HR during those events typically ranges anywhere from 170-180bpm, so I'm not slacking in them. However, being less than an hour long, the duration of the effort really isn't enough to have a meaningful impact on my sleep quality. I'll see suppressed heart rate variability and a resting HR that's elevated by a couple beats, but I'm not tossing/turning like I would after the 4+ hour races.
Yet another example is one of the local XC mtb race series I compete in. The races start at 6pm and are extremely intense, but only 45-60 minutes long. My average HR during those events typically ranges anywhere from 170-180bpm, so I'm not slacking in them. However, being less than an hour long, the duration of the effort really isn't enough to have a meaningful impact on my sleep quality. I'll see suppressed heart rate variability and a resting HR that's elevated by a couple beats, but I'm not tossing/turning like I would after the 4+ hour races.
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03-12-24, 04:40 AM
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Ate a piece of leftover cake after dinner (5pm), felt guilty so I jumped on the trainer for a 40-min, mostly sub-threshold session (10pm). Contributing to this thread at 3:30am after semi falling asleep for the past 2+ hours 🤷
03-12-24, 10:26 AM
#33
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Yep, common problem especially for long duration events. All three times I did the Tour Divide bikepacking race I had issues for several days falling asleep after 14-16 hours in the saddle. After the first event, where I can vividly remember the first night 'clock watching' until I fell asleep at 5:30 am only to get up at 7, I researched the issue, and found that the stress hormone cortisol is the likely culprit. Basically I just had to endure several days until lack of sleep overcomes cortisol.
As evidence, I submit "Morning #3" :
As evidence, I submit "Morning #3" :
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03-25-24, 12:39 PM
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I know what insomnia is. I couldn't get rid of it. I contacted therapists via theravive customer service and took sleeping pills. It all lasted until I changed my dauly routine and diet.And of course, doing sports plays a great role.
Last edited by wilas; 04-18-24 at 08:40 AM.
03-26-24, 05:53 AM
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In fact, I often suffer from insomnia, I think it will be useful for me to try some of your tips, thanks. Although personally, I have identified certain rituals for myself before going to bed. Sometimes a warm glass of water and some good vitamins from the Canadian Pharmacy, which I always have at home, help me.
