Sleeping after training: pros and cons

There are pros and cons to napping or sleeping after a workout. While taking a timed nap can improve your recovery and performance, it can also disrupt your nighttime sleep.

In this post, we'll learn more about the science behind post-workout sleep, find out if post-workout naps are right for you, and get some tips for maximizing the benefits of daytime napping.

Why do I feel sleepy after weight training?

Feeling sleepy after strength training can be a symptom of exercise-induced fatigue, which can lead to feelings of weakness or mental exhaustion and is a normal reaction to physical activity.

When it comes to peripheral nervous system fatigue, we're referring to tiredness resulting from direct changes in the muscles. During exercise, muscles perform repeated contractions that rely on a molecule called adenosine triphosphate (ATP) for energy.

As exercise progresses and ATP is consumed, muscles begin to fatigue. Furthermore, metabolic byproducts that accumulate in muscles during exercise can interfere with muscle contractions, further contributing to this peripheral fatigue.

On the other hand, "central fatigue" of the nervous system occurs due to the effects of exercise on the central nervous system (CNS). Exercise affects neurotransmitters in the CNS, leading to direct feelings of fatigue and tiredness.

This perspective is furthered by the theory of some researchers, who suggest that the feeling of tiredness or drowsiness after exercise is the brain's way of protecting the body against excessive physical activity and potential injury. Thus, the fatigue experienced after exercise is not only a consequence of muscular activity but also a protective response of the nervous system.

Pros and cons of sleeping after training

If you're considering taking a nap or sleeping after your workout, consider the potential pros and cons.

Pros of sleeping after training

The benefits of taking a nap after a workout include:

Muscle recovery. Taking a nap after exercise can optimize muscle recovery. When you sleep, your pituitary gland releases growth hormone. Your muscles need this hormone to repair and build tissue. This is essential for muscle growth, athletic performance, and reaping the benefits of physical activity.Reduced sleep debt. Sleep deprivation hinders muscle recovery. It also slows cognitive function and weakens the immune system, contributing to poor athletic performance. By taking a nap, you can lessen the effects of sleep deprivation by getting more rest.Reduced physical fatigue. Feeling drowsy after exercise is a sign of fatigue. However, because napping encourages muscle recovery, it reduces fatigue. This can improve your physical condition for other post-workout activities.Increased mental alertness. Similarly, taking a nap after exercise can give you a mental energy boost. If you woke up early to train, a nap can help you feel less tired.Cons of sleeping after training

There are also some disadvantages to taking a nap after a workout. These include:

Increased sleepiness. If you accidentally take a long nap (this can happen easily), you may enter the deepest stages of sleep. You'll feel groggy and disoriented when you wake up. This sensation, known as sleep inertia, can last up to 30 minutes and disrupt your day.Poor nighttime sleep. While napping can reduce sleep debt, it can negatively impact nighttime sleep. You may have difficulty falling asleep later in the night. Additionally, if you have a sleep disorder, napping can worsen your symptoms. Talk to your doctor if you feel the urge to nap regularly.How long should a post-workout nap last?

Limit your naps to 20 minutes. Avoid sleeping for 30 to 60 minutes. Otherwise, you may fall into deep sleep and wake up with sleep inertia.

Set an alarm for 30 minutes. This will give you some time to get comfortable in bed and relax before hitting the hay for a 20-minute nap.

Useful tips

To make the most of your post-workout nap, remember these tips:

Choose the right time. It's a good idea to avoid napping late in the day. Try to nap between 1 PM and 3 PM, when your energy naturally starts to drop. If you nap too late in the day, you may be unable to sleep at night.Stretch. If you haven't already, stretch your muscles before napping. This will help reduce muscle fatigue and stiffness upon waking.Hydrate first. Similarly, it's important to drink water after exercising. Make sure you hydrate before taking a nap. After waking up, continue drinking water as usual to hydrate your body.Keep your bedroom cool. It's generally more comfortable and easier to nap in a cooler environment. Adjust your bedroom temperature between 15°C and 19°C (obviously, this isn't a reality for most people, but any effort to lower the temperature is worthwhile).Reduce noise. When the rest of the world is awake, it can be difficult to take a peaceful nap. A fan, air conditioner, or white noise machine can help mask external noise. You can also use silicone earplugs.Darken your room. Try using a sleep mask or blackout curtains. This will reduce your exposure to sunlight, facilitating quality rest. If you plan on making naps a part of your daily routine, it's definitely worth investing in blackout curtains (because they'll also be useful when you sleep at night).Prioritize nighttime sleep. Naps are not a substitute for nighttime sleep. Make sure you get enough sleep at night, even if you napped during the day.When to seek professional help

Monitor how you feel after exercise. Talk to your doctor if you:

feeling very sleepy after each workout 
repeatedly falling asleep without realizing it 
having difficulty waking up from short naps 
being unable to take a nap even though you are tired

These symptoms may indicate a medical condition unrelated to physical activity.

Consider talking to a physical education teacher or personal trainer as well. They can evaluate your current workout and determine whether you might be overtraining and experiencing symptoms of overtraining .