It's common to struggle with sleep after running, and the primary reason is the release of certain hormones in your body.
The Hormonal Impact of Running on Sleep
Running triggers the release of various chemicals in your bloodstream. While some, like serotonin (the "happiness hormone"), promote well-being, others can disrupt sleep patterns. Here's a breakdown of how it happens:
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Serotonin: This neurotransmitter elevates mood, which is excellent after a workout.
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Cortisol: However, running also releases cortisol, a stress hormone. According to the reference, "it also releases cortisol, a stress hormone that can interfere with sleep". This hormone is secreted by the adrenal cortex, especially during intense exercise sessions. Cortisol is part of your body's "fight-or-flight" response and can keep you alert, making it difficult to relax and fall asleep.
Why This Matters
The delicate balance of hormones is crucial for a good night's rest. Cortisol, although beneficial for energy and performance, can hinder your ability to wind down. The increased levels of cortisol following a run counteract the relaxing effects of serotonin and make it difficult for your body to prepare for sleep.
Here's a table summarizing the impact of running on hormones:
| Hormone | Effect during Running | Impact on Sleep |
|---|---|---|
| Serotonin | Mood elevation | Can promote relaxation but may not be enough after hard workouts |
| Cortisol | Stress response/Energy | Can disrupt sleep; keeps you alert |
Practical Tips to Improve Sleep After Running
To help you fall asleep after running, consider the following:
- Timing: Avoid running too close to bedtime. Allow your body sufficient time to lower cortisol levels before you attempt to sleep.
- Cool-down: Implement a proper cool-down routine to help your body transition from high-intensity activity to rest.
- Relaxation techniques: Include relaxation exercises like deep breathing or meditation to calm your mind and body.
- Hydration and nutrition: Replenish your electrolytes and consume a light meal/snack to aid recovery, and help regulate hormone levels.
By understanding the hormonal effects of running, you can make informed adjustments to your workout routine and sleep habits to improve your sleep.
