What you need to know about taking a nap after a workout
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Feeling sleepy after a workout? Learn if it’s beneficial to nap after a workout, how long you should sleep, and 8 tips for napping to overcome post-workout fatigue.
Feeling drowsy after hitting the gym or finishing your run is a common occurrence. This post-workout fatigue is your body’s natural response to the physical exertion it’s just undergone, signaling that it's time to rest and recover. If you’re considering how best to respond to this tiredness, you might be wondering whether a nap after a workout is a good idea. This sleepiness can happen because of several physiological processes that occur during—and after—your exercise routine.
4 reasons why you might experience fatigue after a workout
Depletion of energy stores: The most straightforward reason for post-workout fatigue is that you use up energy. During exercise, your body primarily uses Adenosine Triphosphate (ATP) for energy, which is a molecule that provides energy for muscle contractions and other cellular processes. Intense or prolonged exercise depletes ATP and the glycogen stored in muscles, leading to fatigue. After exercise, your body needs time to replenish these energy sources.
Increased blood flow and oxygen usage: As you exercise, your heart works harder to pump blood to the muscles being used. This can lead to a state of general fatigue as your body tries to maintain this increased level of activity. Once you stop exercising, your body continues to need a higher amount of oxygen (a state known as excess post-exercise oxygen consumption, or EPOC), which can contribute to feelings of tiredness post-workout.
Release of hormones: Exercise can trigger the release of feel-good chemicals in your brain. While these hormones can give you a wellbeing boost, they can also bring feelings of relaxation and calm post-exercise, which can make you sleepy.
Body temperature changes: Physical activity increases your body temperature. As your body cools down after your workout, this decrease in temperature can signal your brain that it's time to rest, making you feel drowsy.
Is it good to sleep after a workout?
There are no hard and fast rules about napping after a workout, but here are some of the pros and cons to consider what might be best for you.
Pros of napping post-workout
Napping enhances muscle growth: Sleep is restorative for the body and can lead to muscle repair and hormone regulation.
Naps boost your immune system: Rest, including napping, plays a vital role in supporting the immune system.
Improved neurological functions: A short nap after a workout can enhance cognitive functions like memory, alertness, and mood.
Better regulated stress hormones: A post-workout nap can help regulate hormones like cortisol, reducing stress and promoting wellbeing.
Cons of napping post-workout
Naps may disrupt your sleep cycle: Napping for too long or too late in the day can disrupt your regular sleep patterns, making it harder to fall asleep at night.
May indicate overtraining: If you consistently feel the need to take a post-workout nap, it might signal that you’re training too hard or not giving yourself enough chance to recover between sessions.
Post-nap grogginess (sleep inertia): Some people experience a groggy, disoriented feeling after waking from a nap, known as sleep inertia.
Bad habits after exercising: Relying on naps as a regular part of post-workout recovery might lead to less active recovery methods, such as stretching or walking.
How long should I nap after a workout?
The length of your nap after exercising can significantly impact its benefits. Generally, a short nap of about 20-30 minutes is recommended for post-workout recovery.
This duration is sufficient to restore your energy without entering deeper stages of sleep, which can lead to grogginess. A power nap of around 20 minutes is perfect for boosting alertness and motor performance. This kind of nap primarily involves light sleep, which is easy to wake up from and won't interfere with your nighttime sleep.
Napping for more than 30 minutes can lead you into deeper stages of sleep, which might cause sleep inertia or grogginess. Longer naps can disturb your normal sleep patterns, which can make it harder to fall asleep at night.
The ideal nap length can vary from person to person. Factors like your overall sleep needs, workout intensity, and personal schedule can influence how long you should nap. Listen to your body and adjust your post-workout naps accordingly.
8 tips for napping after your workout
By following these tips, you can make your post-workout nap a more effective part of your fitness routine. A balanced approach to exercise, rest, and nutrition is key to achieving your health and movement goals.
1. Create a restful environment
Ensure your napping environment is conducive to rest. This means a quiet, dark, and comfortable space. Consider using eye masks or earplugs to block out light and noise.
💙 Part of creating a restful environment for a nap (or a full night’s sleep) is to block out disruptive sounds that might affect your sleep. Try putting on a soothing soundscape like White Noise Ocean Surf.
2. Set a nap alarm
To prevent oversleeping and to ensure you wake up after the ideal 20-30 minute nap duration, set an alarm. This practice can help maintain your sleep schedule and avoid the grogginess that longer naps can bring.
💙 Our Afternoon Nap Sleep Story is perfectly timed to help you relax into sleep and gently wake back up after 30 minutes.
3. Optimal nap position
Find a comfortable position to nap in that supports your body, especially if you've exercised specific muscle groups. For example, elevating your legs slightly can be beneficial after intensive leg exercises, like strength training or running.
4. Cool down before napping
If your workout has left you feeling hot and sweaty, take some time to cool down. A quick shower or simply resting in a cooler environment can make falling asleep easier and more comfortable.
5. Light stretching or yoga
Gentle stretching or yoga can help relax your muscles and prepare your body for rest, especially after a strenuous workout. This can also help reduce muscle soreness.
💙 You can also finish a workout with some Mindful Movement to help calm the body and mind at the same time.
6. Mindful breathing or meditation
Consider mindful breathing exercises or a short meditation to help calm your mind before napping. This can ease the transition from the alertness of exercise to the relaxation needed for a snooze.
💙 Check out our Breathe Bubble to help you restore balance with the breath before you go to sleep.
7. Hydration and light snacking
Hydrating and having a light snack rich in protein and carbohydrates can replenish energy stores and aid in muscle recovery, making your nap more effective.
💙 Explore a Mindful Eating Practice, which can help you tune into the food that fuels your body and makes you feel well after working out.
8. Consider a post-nap stretch
A brief stretching session can help wake your body, improve blood flow, and reduce stiffness after waking from your nap.
💙 Take some time to Nurture Yourself after your nap with this mindful movement session from the Daily Move.
Nap after workout FAQs
Is it good to take a nap after a workout?
A short nap after a workout can be highly beneficial for your recovery process. Post-exercise, your body undergoes repair and rejuvenation, and a nap can help in muscle recovery and fatigue reduction. It can also help replenish your energy levels. However, it's important to keep naps short—typically around 20-30 minutes—to avoid entering deep sleep cycles which might leave you feeling groggier.
How long should I wait to sleep after working out?
It's recommended to wait about 30-60 minutes after a workout before going to sleep. This time allows your body temperature, heart rate, and adrenaline levels to return to normal. A cooldown period with stretching or light walking can help this process—and gives you a chance to rehydrate and refuel with a light snack, which can help you sleep.
Is it good to be sleepy after a workout?
Feeling sleepy after a workout is a common and natural response, especially if the exercise session was intense or long. It indicates that your body needs rest and recovery to repair muscles and replenish energy stores. However, if excessive sleepiness occurs regularly, it might be a good idea to adjust your workout intensity or review your overall sleep and recovery routines.
How long should you wait to sit after a workout?
It's advisable to avoid sitting down immediately after a workout. Instead, engage in a proper cooldown period, which can include activities like light walking or stretching for 5-10 minutes. This helps in gradually reducing your heart rate and prevents stiffness in the muscles. After cooling down, if you feel the need to sit, it's fine to do so.
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