You may have heard that exercising before bed makes falling asleep harder. Is that true? Are sport and insomnia connected?
Let us find out!
The Importance of Rest for Athletes
Athletes generally need to sleep longer than the general population because training creates substantial recovery demands.
Many struggle to meet daily sleep needs, even with naps, especially during overtraining and in the days before competition.
An estimated 51% of athletes do not rest adequately the night before competing. Quite a figure!
What Happens When We Do Not Rest?
Sleep is a state of physical and mental rest associated with recovery and numerous biological functions.
The effects of sleep restriction or reduced sleep quality include lower life expectancy and quality of life.
Poor sleep disrupts circadian rhythms, associated with metabolic disorders such as obesity and diabetes.
Metabolic Effects
Poor rest affects appetite-regulating hormones, lowering leptin and raising ghrelin, potentially increasing hunger.
It also reduces insulin sensitivity and is associated with poorer blood glucose control.
Neuroendocrine Effects
Catabolic hormones such as cortisol rise, while anabolic hormones such as growth hormone and testosterone decline.
Psychological Effects
The condition insomnia amplifies stress and raises anxiety and depression risk.
Immune Effects
It also reduces the immune response, increasing infection risk.
Inflammatory Effects
Poor sleep is associated with increased inflammatory markers such as TNF and IL-6
How Does Sleep Affect Performance?
Sleep is part of invisible training, essential for athletes’ health and performance. Many experts consider improving sleep quantity and quality the best recovery strategy because of its physiological and restorative effects.
Insufficient rest can lead to overtraining because recovery remains incomplete.
Among its performance effects, sleep restriction reduces cardiorespiratory capacity and limits maximal and submaximal strength development.
Sport and insomnia are therefore poor companions.
Sport and Insomnia: How Does Exercise Affect Sleep?
Physical activity activates the sympathetic system, mainly controlled by noradrenaline.
The body prepares for exercise by increasing blood flow to muscles, raising heart rate and reducing digestive activity. Exercise also releases brain neurotransmitters, increasing brain activity.
What About Rest?
When resting, the parasympathetic system dominates and hormones with effects opposing noradrenaline are released.
Athletes training at night, travelling frequently or experiencing substantial stress may struggle with sleep because adrenaline levels and other sympathetic hormones remain elevated, potentially reducing sleep quality and quantity.
Training time also matters. Early-morning athletes tend to go to bed earlier but still show higher rates of sleep restriction. Sports placing greater pressure on athletes, particularly individual disciplines such as endurance sports, show more sleep disturbances, illustrating the connection between sport and insomnia.
Finally, physical exercise, especially moderate exercise at least 4 hours before bedtime, may help treat sleep restriction in sedentary people, although the same is not observed in athletes.
What Is the Best Time to Exercise?
Given the relationship between sport and insomnia, when should we train?
As with nutrition, find an approach matching your schedule and needs. Morning training may be appealing, but unrealistic if you work then.
Find a suitable time to support adherence, preferably avoiding the period immediately before bed.
Is Night-Time Exercise Bad If You Have Insomnia?
Using sleepless hours to exercise may be tempting, but it is a poor idea.
Exercise increases activation mechanisms, which does not help when the goal is relaxing enough to sleep. It can also disrupt circadian rhythms, with associated consequences.
Again, sport and insomnia are not the best combination.
Can Rest Prevent Injuries?
Good rest can help prevent injuries; poor sleep increases their risk.
Sleep restriction may contribute to injury through:
- Reduced movement control, with impaired proprioception and neuromuscular control.
- More infections, associated with increased pro-inflammatory cytokines affecting immunity and increasing upper respiratory infections.
- Poorer body composition, with higher catabolic hormones such as cortisol and lower anabolic hormones such as GH, IGF-1 and testosterone. This can affect muscle gain.
- Mental fatigue. Mental fatigue can contribute to injury through poorly executed movements or mistakes.
Tips to Improve Athletes’ Sleep Quality
Many measures can improve sleep hygiene and help prevent insomnia in athletes, including:
- Drinking electrolyte-rich fluids during recovery to avoid frequent night-time urination.
- Avoiding caffeine and other stimulants late in the day. Caffeine increases alertness and reduces sleepiness by antagonising adenosine.
- Avoiding electronic devices before bed.
- Creating an appropriate bedroom environment and temperature with dim lighting, no clock in the room and a temperature between 18 and 19ºC.
- Ensuring adequate dietary omega-3 and vitamin D. Fish provides nutrients important for serotonin regulation.
- Keeping regular hours for sleeping and waking. A short daily nap of 5 to 30 minutes may suit some people.
- Eating enough fruit and vegetables and reducing ultra-processed foods.
- Including enough protein-rich foods in the meal before sleep.
- Eating tryptophan-rich foods such as almonds or eggs.
Several measures concern nutrition, making an appropriate diet important for improving athletes’ sleep.
Can Supplements Improve Rest?
What about supplements? Can they help prevent insomnia in athletes?
Several have been studied for improving sleep quantity and quality:
- Tryptophan: a precursor to serotonin, involved in sensations such as sleepiness.
- Vitamin B12: participates in serotonin synthesis.
- Vitamin B3: increases tryptophan available for serotonin synthesis.
- Vitamin B6: participates in serotonin synthesis.
- Magnesium: participates in melatonin synthesis.
- Zinc: participates in melatonin synthesis.
- Melatonin: a hormone promoting sleepiness.
- Valerian: reduces sympathetic nervous system activity.
- L-theanine: reduces sympathetic nervous system activity.
Now you know! Sport and insomnia need not go together when appropriate precautions are taken.
A good diet is essential for athletes’ rest. Unsure what to eat? Explore our subscription options and work with one of our sports nutritionists.
You will notice the difference!
