Sleeping bad after cycling

You’ve probably experienced it before. After a long day, you decide to hop on your bike for a ride. Just to pedal away the day’s stress. Often, this goes well (especially if you’ve been sedentary all day). Sometimes, though, it goes so well that you’re zooming like a wild bull over the asphalt. But then… you come home, go to bed, and suddenly find yourself unable to sleep. What’s causing this? And more importantly, what can you do to prevent it? Today, we’re diving into everything about poor sleep after intense cycling. You aren’t the only one who’s sleeping bad after cycling.

Cause: adrenaline, cortisol, and noradrenaline

Adrenaline and noradrenaline are released after high-intensity exercise, making your brain alert. Your body is primed for fight or flight. But of course, that’s not what you want when you’re lying in bed trying to sleep.

Cortisol inhibits the production of melatonin, aka the “sleep hormone.” This often keeps you awake for longer.

What can you do about sleeping bad after cycling?

1: Focus on your breathing

Concentrate on slowing down your breathing. For example, you can inhale for 7 seconds, hold your breath for 5 seconds, and exhale for 8 seconds. This automatically relaxes your body.

2: Allow at least 3 hours of rest

Try not to exercise at least three hours before bedtime. This allows your body to adjust and unwind.

3: Lower the intensity

Schedule high-intensity workouts earlier in the day.

4: Avoid caffeine

This might sound obvious, but also check if your sports drink contains caffeine. If so, consume it only before the workout, not during.

5: Stay hydrated

Your body loses a lot of fluids through sweating. Dehydration leads to an increased heart rate. Therefore, try to drink extra water if you’re training late.

6: Just go for it anyway!

If you feel energetic, everything feels right, and you can afford to miss a few hours of sleep, then by all means, go for it! Just keep in mind that proper sleep is crucial for recovery after a workout.