Insomnia Can Occur in People Who Exercise

Exercise is one of the best ways to maintain good health. However, have you ever noticed that many people who work out in the evening or late at night often struggle with insomnia?

Dr. Narintorn Surasinthon from The Longevist Clinic explains the reasons why exercise affects sleep and provides solutions to help you stay active without disrupting your rest.

Why Does Exercising at Night Affect Sleep?

One key factor linking exercise and sleep is cortisol, a hormone produced by the body in response to stress. Cortisol stimulates the nervous system, and if its levels remain high when you should be winding down for sleep, it can make you feel too alert to fall asleep.

People who engage in evening or late-night workouts, such as badminton, gym training, or night running, may experience post-exercise alertness due to nervous system stimulation and elevated body temperature, making it harder for the body to enter a restful state.

Additionally, intense workouts lasting more than 90 minutes—such as marathon training or high-intensity exercise—can temporarily weaken the immune system, requiring a longer recovery period.

How to Prevent Exercise-Induced Insomnia

If you exercise in the evening and find it difficult to sleep, Dr. Narintorn suggests the following solutions:

✅ Adjust Your Workout Time – Try to finish your workout by 8 PM or allow at least 3-4 hours between exercise and bedtime to give your body time to relax.

✅ Create a Sleep-Friendly Environment – After exercising, dim the lights, use lavender scents for relaxation, or drink chamomile tea to help your body calm down.

✅ Take a Warm Shower Before Bed – A warm bath helps lower your core body temperature, promoting relaxation and making it easier to fall asleep.

✅ Supplement with Magnesium Before Bed – Magnesium glycinate or magnesium threonate can help relax muscles and support deeper, more restful sleep.

When Is the Best Time to Exercise?

Studies comparing morning and evening workouts suggest that morning exercise helps people develop discipline and maintain a consistent routine. On the other hand, evening exercise is better suited for those looking to improve physical performance, such as increasing speed or strength.

Regardless of when you work out, it's essential to exercise for at least 150 minutes per week, and ideally, 300 minutes per week for maximum health benefits.

How Does Exercise Affect the Immune System?

Exercise influences hormone levels, particularly cortisol, which rises under stress. Prolonged intense exercise (over 90 minutes) can temporarily suppress immunity, leading to fatigue or even mild fever in some individuals.

However, moderate exercise lasting 30-60 minutes per session does not negatively impact the body. Instead, it boosts the immune system, enhancing overall health.

The Role of Exercise in Hormone Regulation

Exercise stimulates the release of key hormones, including:

Growth Hormone (GH) – Essential for cell repair and regeneration.
 Testosterone – Supports muscle growth and metabolism, particularly in men.

A 30-minute workout increases these hormone levels slightly, but a 60-minute workout results in a more significant boost, enhancing overall health and fitness.

Ultimately, the best time to exercise is whenever you can maintain consistency. Making exercise a regular habit ensures balanced physical fitness, hormonal health, and quality sleep.

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