29 Oct Is It Normal to Take a Nap After a Workout?
Physical activity is known for fostering energy. That is because exercise increases your heart rate and blood flow, making you feel awake. It is among the many benefits of working out.
However, it’s also likely to get tired after exercising. This is particularly common after high-intensity workouts. Physical activity, after all, requires a great deal of energy and endurance.
If you’re feeling tired after a workout, you may choose to take a nap. In this guide, we’ll discuss the pros and cons of post-exercise napping, together with tips for doing it correctly.
Is this normal?
In general, feeling sleepy after exercise is not a cause for concern. It’s normal to feel tired after physically exerting yourself.
This is much more likely after intense workouts. By way of example, you can expect your energy levels to dive after a long jog or high-intensity interval training.
On the other hand, a lighter workout just like a leisurely walk likely won’t make you tired.
Everyone differs, though. Your energy following exercise Depends upon many factors, for example:
- Your fitness level
- Your daily diet
- Your degree of hydration
- Kind of exercise
- Length, intensity, and frequency of exercise
- Underlying health requirements
- How much sleep you have the night before
In some cases, feeling sleepy after exercise might be a sign that you have pushed yourself too hard.
Why does it happen?
Post-workout sleepiness is caused by the body’s natural response to physical activity.
If you exercise, your muscles repeatedly contract. They use adenosine triphosphate (ATP) to create these capsules. ATP is a molecule that provides energy to your cells.
Your ATP levels decrease as you keep working out. This reduces your muscles’ capacity to operate, resulting in muscle fatigue. It’s called peripheral fatigue.
Your central nervous system (CNS) also plays an important role. During exercise, your CNS advertising fires signals to activate your muscles. The shooting, however, will be billed the more time you workout.
Furthermore, exercise raises various hormones, such as dopamine and serotonin. These modifications lower your CNS’ capability to trigger your muscles, leading to central fatigue. Consequently, you might feel tired and want to have a nap.
Pros and cons
If you are considering taking a post-workout rest, consider the potential pros and cons.
Pros for taking a rest after exercise
The advantages of napping after a workout include:
- Muscle recovery. Taking a nap after exercise can support muscle recovery. When you sleep, your thyroid gland releases growth hormones. 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.
- Improved sleep debt. Sleep deprivation hinders muscle recovery. It also slows down cognitive function and also weakens the immune system, leading to poor athletic performance. By taking a nap, you can lessen the effects of sleep deprivation by getting more rest.
- Reduced bodily fatigue. Feeling drained following exercise is a sign of muscle fatigue. However, as napping encourages muscle recovery, it reduces fatigue. This will make it a lot easier to handle different obligations during the rest of the day.
- Increased mental endurance. Similarly, taking a rest after exercise can give you an increase of psychological energy. If you woke up early to workout, rest can help you feel less tired.
Cons of taking a nap after exercise
They’re also a few downsides to napping after a workout. They comprise.
- Poor nap quality. Exercise increases your endurance and body equilibrium. These exercise-induced changes are able to keep your brain and body alert. That is why some people today avoid exercising just before bed. Therefore, even in the event that you want to nap, it may be tricky to find quality rest. It might take time to determine whether post-workout naps are right for you.
- Increased grogginess. If you take a long nap, you may enter the deeper stages of sleep. You will feel groggy and disoriented once you awaken. This feeling, called sleep inertia, can last for up to half an hour.
- Disrupted nighttime sleeping. Although napping can decrease sleep debt, it may negatively affect nighttime sleep. You might have difficulty falling asleep later at night. Additionally, if you’ve got a sleep disorder, napping may worsen your symptoms. Talk with your doctor if you feel the temptation to frequently taking naps.
How long should you nap?
Limit your nap to 20 minutes. Avoid napping for 30 to 60 minutes. Otherwise, you might enter deep sleep and wake up with sleep inertia.
Set an alarm for 25 to 30 minutes. This will provide you some time to wind down until a 20-minute nap.
If you’re feeling tired after a daily workout, it may be well worth going to bed early instead. Just make sure you moisturize and consume a restoration meal.
To get the most out of your post-workout nap, keep these tips in mind:
- Choose the Best time. It’s a fantastic idea to avoid napping later daily. Try to nap between 1:00 p.m. and 3:00 p.m., when your energy naturally begins to fall. If you rest too late in the day, you may be unable to sleep at night.
- Stretch. When you have not previously, stretch your muscles before napping. This will decrease muscle fatigue and stiffness when you awaken.
- Rehydrate first. Likewise, it’s very important to drink water after working out. Be sure to rehydrate before taking a rest. Once you wake up, keep drinking water to hydrate your body.
- Keep the bedroom cool. Generally, it is more comfortable to sleep in a cooler room. Set the area’s temperature between 60 to 67°F.
- Reduce noise. Once the rest of the world is awake, it can be difficult to bring a peaceful nap. A fan, air conditioner, or white sound machine can help conceal outside noise. You might also utilize ear plugs.
- Darken the area. Try wearing a sleep mask or shutting the blinds. This will reduce your exposure to bright light, making it much easier to get quality rest. If you plan to produce naps a part of your everyday routine, think about investing in blackout curtains.
- Prioritize nighttime sleep. Naps aren’t a substitute for night sleep. Make it a priority to get sufficient sleep that night, even if you napped through the day.
When to Talk to an expert
Observe how you are feeling after exercising. Speak with Your Physician if you:
- Feel very sleepy after every exercise
- Repeatedly fall asleep without realizing it
- Have a hard time waking up from brief naps
- Are Not Able to nap Though you’re exhausted
These symptoms might indicate a medical condition unrelated to physical activity.
Consider speaking to a physical trainer, also. They can evaluate your current routine and ascertain if it’s suitable for your fitness level.
The bottom line
It is common to get tired after a very long or demanding workout. In general, this happens because your muscles run out of energy. Your central nervous system also loses its capacity to keep moving your muscles. This causes muscle fatigue, which makes you feel tired.
Napping can help alleviate muscle recovery and give you a boost of energy. Restrict your rest for 20 minutes to avoid feeling groggy. It’s also best to avoid napping too close to bedtime, which may interrupt your night sleep.
In general, exercise must enhance your energy levels. Talk to your doctor if you always feel tired after exercising.