If you intend to do a long strenuous workout, it is best to do them in the mornings. This means planning your hard workouts accordingly. What you can do is to ensure Cortisol levels drop back to normal by your bedtime. Elevated Cortisol levels in our body can cause sleeplessness. When we exercise, we are putting our body under stress, and hence Cortisol is released into our body. CortisolĬortisol is a hormone that is released into our body when it is placed under stress. Sleep is critical after a hard workout for recovery purposes, so, not being able to fall asleep does seem worrying. You want to fall asleep so badly, but you are left staring at the ceiling. You are exhausted, but yet you keep tossing and turning. The foods you should skip? Sugary snacks and treats, heavy meals, and alcohol.Many athletes complain about not being able to sleep after a really hard session. That said, these certainly aren’t the only post-workout foods that also help with sleep - anything with protein, healthy fats, and complex carbohydrates will do. These are some of our favorite foods to eat after a late-night workout not only because they help ease your body into sleepiness, but also because they’re high in protein for overnight muscle repair. Our tip: add some banana slices to your oatmeal for a dose of magnesium, and stir in some high-protein nut butter to help your body build those muscles! But, for our purposes, oatmeal is high in healthy carbs (wave goodbye to all that cortisol!) and is a known source of melatonin. It’s also one of the most nutrient-dense foods you can eat. Oatmeal offers many health benefits, including weight loss, lower blood sugar and reduced risk of heart disease.
And, if possible, go with roasted turkey slices - with 8 grams of protein per ounce, it’s yet another sleep-friendly food that helps with muscle recovery. Turkey is another food that’s high in tryptophan, so a slice or two after your late-night workout can help boost your melatonin levels. Our tip: make a small quinoa bowl with other great post-workout foods, like roasted sweet potato for complex carbs, salmon or tuna for protein, and avocado for healthy fats. Yet another reason why quinoa is the best! It’s also a complete protein, containing all nine essential amino acids, which can help with muscle recovery while you sleep. QuinoaĪs a healthy, complex carbohydrate, quinoa can help lower cortisol levels and give you a better night’s sleep. It may also help lower levels of the stress hormone cortisol, which interrupts sleep. Magnesium, on the other hand, can improve overall sleep quality by reducing inflammation. Melatonin, as you may know, is the hormone that regulates your internal clock and helps you fall asleep. High in healthy fats, protein, and fiber, they’re a great snack option after any workout, late-night or not.īut for you late-night exercisers, almonds are also an excellent source of both melatonin and magnesium. Almondsĭon’t let their small size fool you: almonds deliver a massive amount of nutrients. You may also want to add some healthy carbs, like granola or flaxseed, to your yogurt since combining complex carbohydrates with protein helps you get the most out of all that tryptophan.īonus: yogurt is high in casein protein, which provides the amino acids your body needs to repair and build muscle. However yogurt is much easier to digest than, say, a glass of milk, making it a better pre-bedtime snack. Most dairy-based foods are a good source of tryptophan, an amino acid that your body uses to produce serotonin and melatonin, which both help induce sleepiness.
Should i sleep after a workout pro#
However, there are certain foods you can eat to help curb that post-workout sleeplessness - and, if they’re high-protein, they might even help you build muscle, too! So, before you collapse on your Bear Pro after that HIIT workout, have a bite of one of these yummy, filling, sleep-friendly snacks. There’s a downside though: working out later in the day can make it more difficult to fall asleep. Between work, helping the kids with school, and making grocery runs, sometimes the only time you can find to exercise is later in the evening.
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