{"id":35216,"date":"2023-07-19T12:58:48","date_gmt":"2023-07-19T10:58:48","guid":{"rendered":"https:\/\/getindya.com\/?p=35216"},"modified":"2026-11-03T17:29:25","modified_gmt":"2026-11-03T16:29:25","slug":"sport-insomnia","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/sport-insomnia\/","title":{"rendered":"Sport and Insomnia: Is There a Connection?"},"content":{"rendered":"\n

You may have heard that exercising before bed makes falling asleep harder. Is that true? Are <\/span>sport and insomnia<\/b> connected?<\/span><\/p>\n

Let us find out!<\/span><\/p>\n

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The Importance of Rest for Athletes<\/span><\/h2>\n

Athletes generally need to <\/span>sleep longer<\/b> than the general population because training creates substantial recovery demands.\u00a0<\/span><\/p>\n

Many struggle to meet daily sleep needs, even with naps, especially during <\/span>overtraining <\/b>and in the <\/span>days before competition. <\/span>\u00a0<\/span><\/p>\n

An estimated <\/span>51% <\/b>of athletes do not rest adequately the night before competing. Quite a figure!<\/span><\/p>\n

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What Happens When We Do Not Rest?<\/span><\/h3>\n

Sleep is a <\/span>state of physical and mental rest <\/b>associated with recovery and numerous biological functions.\u00a0<\/span><\/p>\n

The effects of <\/span>sleep restriction <\/b>or reduced sleep quality include lower life expectancy and quality of life.\u00a0<\/span><\/p>\n

Poor sleep disrupts circadian rhythms, associated with metabolic disorders such as <\/span>obesity and diabetes<\/b>.\u00a0<\/span><\/p>\n

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Metabolic Effects<\/span><\/h4>\n

Poor rest affects appetite-regulating hormones, lowering leptin and raising ghrelin, potentially increasing <\/span>hunger<\/b>.\u00a0<\/span><\/p>\n

It also reduces <\/span>insulin sensitivity<\/b> and is associated with poorer blood glucose control.\u00a0<\/span><\/p>\n

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Neuroendocrine Effects\u00a0<\/span><\/h4>\n

Catabolic hormones such as <\/span>cortisol<\/b> rise, while anabolic hormones such as <\/span>growth hormone and testosterone<\/b> decline.\u00a0<\/span><\/p>\n

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Psychological Effects<\/span><\/h4>\n

\u00a0The condition <\/span>insomnia<\/b> amplifies stress and raises anxiety and depression risk.\u00a0<\/span><\/p>\n

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Immune Effects<\/span><\/h4>\n

It also reduces the <\/span>immune response<\/b>, increasing infection risk.<\/span><\/p>\n

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Inflammatory Effects<\/span><\/h4>\n

Poor sleep is associated with increased <\/span>inflammatory markers<\/b> such as TNF and IL-6<\/span><\/p>\n

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How Does Sleep Affect Performance?<\/span><\/h2>\n

Sleep is part of invisible training, essential for athletes’ health and performance. Many experts consider improving sleep quantity and quality the best <\/span>recovery strategy<\/b> because of its physiological and restorative effects.<\/span><\/p>\n

Insufficient rest can lead to overtraining because recovery remains incomplete.\u00a0<\/span><\/p>\n

Among its performance effects, sleep restriction reduces <\/span>cardiorespiratory capacity<\/b> and limits <\/span>maximal and submaximal strength development<\/b>.\u00a0<\/span><\/p>\n

Sport and insomnia are therefore poor companions.<\/span><\/p>\n

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Sport and Insomnia: How Does Exercise Affect Sleep?<\/span><\/h2>\n

Physical activity activates the sympathetic system, mainly controlled by <\/span>noradrenaline<\/b><\/a>.\u00a0<\/span><\/p>\n

The body prepares for exercise by increasing <\/span>blood flow<\/b> to muscles, raising <\/span>heart<\/b> rate and reducing <\/span>digestive activity<\/b>. Exercise also releases brain neurotransmitters, increasing brain activity.\u00a0<\/span><\/p>\n

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What About Rest?<\/span><\/h3>\n

When resting, the <\/span>parasympathetic system<\/b> dominates and hormones with effects opposing noradrenaline are released.<\/span><\/p>\n

Athletes training at night, travelling frequently or experiencing substantial stress may struggle with sleep because <\/span>adrenaline levels<\/b> and other <\/span>sympathetic hormones<\/b> remain elevated, potentially reducing sleep quality and quantity.\u00a0<\/span><\/p>\n

Training time also matters. Early-morning athletes tend to go to bed earlier but still show higher <\/span>rates of sleep restriction<\/b>. Sports placing greater pressure on athletes, particularly individual disciplines such as <\/span>endurance sports<\/span><\/a>, show more sleep disturbances, illustrating the connection between <\/span>sport and insomnia<\/b>.<\/span><\/p>\n

Finally, <\/span>physical exercise<\/b>, especially moderate exercise at least 4 hours before bedtime, may help treat <\/span>sleep restriction<\/b> in sedentary people, although the same is not observed in athletes.\u00a0\u00a0<\/span><\/p>\n

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What Is the Best Time to Exercise?<\/span><\/h2>\n

Given the relationship between <\/span>sport and insomnia<\/b>, when should we train?<\/span><\/p>\n

As with nutrition, find an approach matching your schedule and needs. Morning training may be appealing, but unrealistic if you work then.<\/span><\/p>\n

Find a suitable time to support <\/span>adherence<\/b>, preferably avoiding the period immediately before bed.<\/span><\/p>\n

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Is Night-Time Exercise Bad If You Have Insomnia?<\/span><\/h3>\n

Using sleepless hours to exercise may be tempting, but it is a poor idea.<\/span><\/p>\n

Exercise increases <\/span>activation mechanisms<\/b>, which does not help when the goal is relaxing enough to sleep. It can also disrupt circadian rhythms, with associated consequences.<\/span><\/p>\n

Again, <\/span>sport and insomnia <\/b>are not the best combination.<\/span><\/p>\n

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Can Rest Prevent Injuries?<\/span><\/h2>\n

Good rest can help <\/span>prevent injuries<\/span><\/a>; poor sleep increases their risk.<\/span><\/p>\n

Sleep restriction may contribute to injury through:<\/span><\/p>\n

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