Can't Sleep after exercise!

Answered on July 30, 2019
Created September 19, 2014 at 2:01 AM

I've been eating Paleo for the past 2 months. Recently I've altered to a low-carb diet (50g) or less. On days that I don't work out, I feel great, am rarely hungry and mental clarity is superb. Whenver I workout, whether it be morning, afternoon or night, I absolutely can't fall asleep at night. I go to bed, after 10/15 mins my blood pressure starts to rise, my body gets very hot and its impossible to fall asleep. I must then go to the fridge at 12am and gorge on food. I've tried everything from melatonin, to herbal tees. I'm 6'0", about 195lbs, and on workout days I eat around 2700-2900 calories. Plenty enough according to a calorie calculator. Does anyone have any suggestions what I must do to be able to workout and sleep? Thanks!

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16 Answers


on September 19, 2014
at 02:58 AM

Eat a giant sweet potato bathed in butter... Seriously though eat some carbs!!! HF/LC can cause high levels of cortisol. Paleo is not low carb.


on November 04, 2015
at 04:39 PM

Yesss this^^ eat the right amount of carbs everyday.maybe 100 to 200g a day for you, from good paleo sources


on December 12, 2018
at 05:16 AM

This same happens with me also in past but now i have followed some techniques so now i get proper sleep after exercise. I will also give you some tips try it out once.

1) Schedule your routine properly and stick to that schedule only.

2) After exercise try to eat more fibre foods.

3) Before sleeping read some boring books, boring videos etc which makes you feel sleepy.

4) If still this things did not work out then please consult otolaryngologist.

I hope this will helps you.

Medium avatar

on December 10, 2015
at 09:40 AM

Many individuals exercise to improve their sleeping habits. But it's all a matter of timing, and depends on when you are exercising. Carrying it out at wrong time may reverse the effect. Many people do workout early in morning or afternoon, which helps them feel much more energetic as they go through a full day of work or classes. After moderate exercise, you are likely to feel very awake, which could be frustrating if you are hoping to sleep shortly after exercise. Late night exercise is likely to leave you wide-awake. Normally it results it raising your heartbeat, alertness and blood flow to the muscles. This may make it difficult to doze off. Your body is probably heated up and physically awake after workout. I too face same issues after workout sometimes. I would recommend you to do some stretching or yoga after exercise to help your body "cool down" from the workout effects.


on March 25, 2019
at 08:34 AM

 Eat healthy food which has mor carbs, and fiber. Ask nutritionist to maiantain proper healthy diet chart according to your health, and also consult with you physical expert to monitor your daily exercise and guide you.


on February 20, 2019
at 09:19 AM

Consult health expert near you.

causes may be anything lie as -eating disorder, sleeping disorder, Or may be inproper exercise schedule, soc therefore also meet physical health trainer.


on July 20, 2018
at 11:11 AM

Low carb diet is responsible for causing muscle weakness, tiredness and dehydration. It leads to ketosis. It also decreases the blood sugar level in the blood making you feel less energetic. Exercising few hours before sleep can cause difficulty in falling asleep. So, working out in the morning and avoiding low carb diet can solve your problem.


on November 05, 2015
at 02:56 AM

do you have to get up to use the bathroom more than twice a night?  For me, this almost always means that I'm eating too much protein.  Like others have recommended start eating potatoes for dinner and see if that helps 


on September 27, 2015
at 08:44 PM

You probably aren't having enough carbs. Try eating more carbs immediatly after your workouts (it's nearly impossible to store fat immediately after a workout, so it's the best time to have carbs). Difficulty sleeping is also a common side effect of overtraining. Take a hard look at your workout schedule and make sure you aren't working out too intensely too often.  

Hope this helps,

Paleo for the Modern Caveman



on December 27, 2014
at 12:19 AM

You're eating too few carbs, try to go near 100g instead.  Also don't work out within 2hrs of your sleep.


on July 30, 2019
at 05:30 AM

Exercise for limited ability to focus time before resting, or exercise when all is said in done, raises your body temperature. When you attempt to rest, your body temperature is as yet raised which is the reason you are not ready to rest.


On the off chance that you need to rest prior, exercise in the first part of the day such as morning or evening. This gives your body huge amounts of time to diminish raised body temperature because of activity!


on December 10, 2018
at 06:40 AM

1. Get into a routine.

Getting Daily Ritual of sleeping on time is essential to get rid of insomnia

2. Stay cool.

If you more concerned of burning more calories Yoga or stretching exercises and living in cold temperature might get you a sound sleep.

3. De-stress.

Relax youself with AC on and don’t get your work load discussions on bed
when you enter the bed you should just doze off within 10 minutes.Best way is don’t use any gadgets while sleeping


on August 03, 2018
at 10:37 AM

Body massage is the better option to make the body clam and relive from the stress.

Medium avatar

on April 07, 2016
at 07:36 AM

Many people suffer from difficulty sleeping but many people use exercise to improve their sleep habits. The simplest way to improve your ability to sleep is by moving your exercise period to a different time and start drinking loads and loads of water that will control your blood pressure.

Medium avatar

on December 11, 2015
at 05:37 PM

Try meditation while lying in bed, ie. just focusing your attention on your breathing.   Count to 10, then start over.  Allow your system to relax deeply.

Medium avatar

on December 08, 2015
at 09:59 PM

Type of training?



on December 26, 2014
at 09:56 PM

I had problems with this as well. Since I work out fasted first thing in the morning, I usually put the bulk of my carbs immediately post-workout. The result was serious biphasic sleep - I'd sleep for one or two REM cycles, then wake up... and remain awake for the rest of the night. That really messed me up especially when it'd happen night after night.

For me, the only solution was to add in more carbs, especially right before bed. That made an enormous difference in terms of sleep quality and quantity. 

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