Is It Okay to Take a Nap After Working Out? Is It Bad to Sleep After Working Out?

Is it okay to take a nap after working out? The answer is dependent on a few variables unique to you and your regular sleeping habits.

nap after working out

❓Do you usually fall asleep quickly?

❓Do you have difficulty falling asleep?

❓What kinds of workouts do you typically do?

❓How does napping after exercise affect weight loss or gain?

Let’s look at why some people think it’s good and others think it’s bad. You may also discover what is the best option for you.

Do You Have Difficulties Falling Asleep?

difficulty sleeping

It is up to you to decide whether or not it is harmful to sleep after working out. Do you, for example, have trouble falling asleep on a regular basis? If this is the case, you should definitely consider it.

Looking back on our conversation about sleeping after eating, it was mentioned that your last meal should be a few hours before bed, especially if it is a heavy meal like protein.

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This also applies to napping after a workout. It is generally advised to engage in strenuous physical activities a few hours or even up to five hours before going to bed, as these activities may contribute to keeping you awake. This is especially important if you have difficulty falling asleep.

However, if you don’t have any such issues in general, working out before bed may have little to no negative consequences.

Is it difficult to find time to exercise?

Another factor to consider when considering a workout close to bedtime is the density of your daily personal schedule.

Perhaps you are one of the many people who find it difficult to fit a workout into their schedule, and before bed is the only logical time.

If that’s the case, we recommend fitting it in whenever you can so you can reap the benefits of working out, even if it’s right before bedtime.

Exercise Varieties

Your post-workout energy level is also affected by the type of exercise you do. Some are more likely to leave you feeling energised after a workout, while others are more likely to leave you feeling tired.

Let’s look at the three main types of exercises to get a better understanding of what they are and how they affect your energy levels.

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Aerobic Workouts


This is the type of exercise that most people do when trying to lose weight because they believe it will yield the best results in the shortest amount of time. Aerobic exercises make the most use of your large muscles.

Exercising your heart rate for an extended period of time raises your blood pressure.

Most health professionals recommend raising your heart rate for at least 20 minutes at a time, three to four times per week, to increase cardiovascular muscle endurance and promote overall heart health.

Aerobic exercises include power walking, jogging or running, basketball, tennis, cycling, stair climbing, hiking, and many others.

Anaerobic Workouts

This is the type of exercise that helps to strengthen your bones while also firming and toning your muscles. Muscle building usually entails a high protein diet as well as resistance and strength training.

These exercises can also improve your overall coordination and balance, making them an important part of your workout routine. Weight training, pull-ups, lunges, push-ups, crunches, sprinting, high-intensity interval training, and other exercises are examples.

Exercising Flexibility

This type of exercise helps to lengthen and stretch your muscles while also strengthening them. Flexibility exercises, as you may have guessed, increase flexibility and overall muscle suppleness.

This is an important part of working out because it allows you to use your muscles for longer periods of time while also promoting recovery and endurance in the long run.

Yoga, Pilates, warm-up stretching, post-workout cooldown, and many other activities are examples.

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How Do You Feel Following a Workout?

post workout nap

Why do some people feel energised after working out while others feel sleepy? This is largely determined by the type of exercise you perform.

Feeling Energized

For example, if you do flexibility exercises, the chances of you feeling sleepy afterwards are extremely low. The chances increase with anaerobic and aerobic exercises, but even with these two types, feeling refreshed and awake after a workout is common.

Feeling Drowsy

The desire to nap after a workout is most common in three types of exercisers. The athletes come first, followed by those who do extremely strenuous workouts, and finally, those who train for a marathon or any other type of extreme workout.

They are the most likely to be drowsy following exercise. When you force yourself to perform at such a high level, it is very common to become exhausted as a result.

This is due to the fact that exercise causes your muscles to release two different cytokines, which make you drowsy and increase the amount of time you sleep overall.

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After-Workout Naps

Let’s look at some general guidelines to see if it’s right for you and your lifestyle.

The Advantages and Disadvantages

Whether naps after exercise are beneficial or detrimental to your health is dependent on a variety of factors. Here are a few things to remember.


Muscle and tissue regeneration.

One of the primary advantages of napping after a workout is that it allows your body to concentrate on repairing the muscles and tissues that were used during the workout.

Allowing yourself a recovery period, i.e., taking naps, aids in restoring your muscles to their new, stronger state more quickly and efficiently.

Energy expenditure recovery.

Those who exercise on a regular basis require more sleep than those who do not. The use of energy when building strength has a negative impact on the body.

Naps are beneficial for a variety of reasons, but if you exercise frequently, you may need more sleep and may need to make it a habit. Taking naps after a workout can also help you get the extra sleep you need, especially if you slept late the night before.


The workout may be too strenuous.

If you feel drowsy after working out, the routine may be too strenuous for you. It might be a good idea to do less the next time.

There is no reason to push yourself to such extremes on a regular basis unless you are training for something intense, as this will almost certainly result in injury.

Instead of relying on naps to get back to a normal energy level every time you exercise, try taking it a little easier at first.

You might be completely exhausted right now.

This could indicate something other than a need for a nap. It could be signalling that you need to improve your nutrition to fuel your bursts of energy.

It could also be a warning sign of impending injury. Listen to your body first, and don’t push yourself so hard that you injure yourself.

Cortisol secretion prevents you from sleeping.

It is the body’s primary stress hormone, and it can interfere with your sleep. Cortisol is released during aerobic exercise, which may make taking a nap seem impossible.

If this is the case, instead of attempting to force a nap, you may want to spend some of your recovery time relaxing and hydrating so you can sleep well at night.

Post-Workout Naps and Insomnia

Some believe that exercise can help reduce the symptoms of various types of insomnia. It is frequently recommended for people suffering from insomnia as a way to help alleviate symptoms.

Regular exercise can promote sleepiness in people who suffer from insomnia because it burns off stored energy, relieves stress and tension, and can even promote a healthier and more regular circadian rhythm.

Throughout the day, your circadian rhythm regulates your sleep-wake cycles. A rise in body temperature caused by exercise, followed by a fall in temperature post-workout, not only helps to keep your circadian rhythm in check, but it also makes you sleepy, allowing you to fall asleep more easily at night.

If you suffer from insomnia, you should play around with the intensity and time of day you exercise.

Some people may need to exercise at least five hours before attempting to sleep, whereas others may benefit from exercising closer to bedtime.

However, consistency is essential. The more frequently you exercise, the better the results you will see in terms of encouraging sleep.

Those who suffer from insomnia, on the other hand, should avoid taking naps during the day because it will prevent them from sleeping at night. Napping after exercise is not advised for insomniacs who exercise earlier in the day.

Taking a Nap After a Workout and Losing Weight

lose weight while sleeping

Does napping after exercise affect weight loss in a positive or negative way? There are conflicting theories about weight loss and napping after a workout.

Some believe it is good for you, while others believe that staying awake and moving around is just as good, if not better, when it comes to weight loss.

What we do know for certain is that exercise increases muscle mass, and the more muscle mass you have, the faster your metabolism will function. We also know that having a faster metabolism allows you to burn more calories and fat.

So, working out helps you lose weight, but how do naps affect your metabolism? Many people are unaware that their bodies burn fat while they are awake and asleep.

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According to some studies, your body burns even more fat while you sleep because it is more efficient because it is not diverting energy to other waking functions.

Some claim that you can burn fat up to twice as fast while sleeping. However, as previously stated, some studies suggest that remaining physically active after working out may be just as beneficial, if not more so.

Sleeping after working out may help with weight loss, but skipping the nap and staying active may help just as much.

Try each viewpoint and see what works best for you, but keep in mind that sleeping well on a regular basis is better for your metabolism than taking a nap after a workout.

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Conclusion – Nap After Working Out

We have learned a lot today. There are numerous factors to consider when determining whether a post-workout nap is beneficial or detrimental to your health.

Aerobic, anaerobic, and flexibility exercises are the three main types of exercises. When it comes to the desire to sleep, the type you choose will have a different effect on you. It will also have a different effect on how tired you are at night.

Those who do vigorous aerobic workouts are more likely to feel tired afterward, whereas those who focus on flexibility are less likely to feel exhausted to the point of needing a nap.

Taking a quick nap after a workout can help you get more sleep, which is important if you exercise regularly. It can also aid in the repair of muscle and tissue in the body parts used during your workout.

Exhaustion after working out could indicate that you are doing too much. If you find yourself doing this on a regular basis, you might want to experiment with doing slightly less and seeing how it affects your overall sleep quality and weight loss in the long run.

Insomniacs who exercise regularly often sleep better at night. Taking naps after working out, on the other hand, is not recommended for insomniacs or those who have difficulty falling asleep at night.

The nap will almost certainly make them feel more awake at night, lowering their overall sleep quality, which is more important.

When you sleep, your body burns fat, and taking a nap after a workout can help speed up this process. Staying awake and staying active also helps the fat-burning process.

In either case, regular sleep is more important for increasing metabolism and burning fat than relying on naps to compensate.

What Will Be the Most Beneficial to You?

Finally, taking a nap after a workout has different effects on different people. Investigate the variables and factors that are relevant to you and your specific needs to ensure you make the best decision while putting your overall sleep quality first.

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