Sleepiness After Exercising

You'd expect exercise to leave you feeling energized and ready to take on the day, but sometimes it does the opposite and just leaves you wanting a nice nap. If you feel this way all the time, consult your doctor who can help you discover the reasons why. Chances are there are a few simple modifications you can make to get that energy boost.

  1. Cytokines

    • If you're in any type of endurance workout, you're more likely to feel tired and sleepy after a grueling workout. It's not uncommon for marathon runners and Olympic medalists to sleep 10 hours a day or more. When you work out, your muscles release interleukin 6 and tumor necrosis factor alpha, which are two types of cytokines. Your body also releases these cytokines when it's sick, prompting you to sleep more. The extra release of cytokines from extreme exercise can play a role in your feeling more tired during the day.

    Dehydration

    • One of the symptoms of dehydration is fatigue, along with headaches and nausea. If you're not drinking enough during and after your workout, you might be feeling sleepy because your body's dehydrated. When you're exercising and training, you should try to get at least 16 ounces of water an hour, preferably 20 to 24 ounces, suggests Kelli Jennings, a registered dietitian and sports nutrition expert. And don't stop drinking after you've worked out. Keep replenishing your fluids during the day.

    Body Temperature

    • Your body temperature can play a role in post-exercise fatigue. Your body temperature goes up while you're working out, which can make you more alert, and when your body temperature cools off, that's a signal that it's time for you to go to sleep. It can take up to six hours for your body temperature to drop, so if you notice yourself getting sleepy a few hours or more after working out, this could be why. In addition, the type of exercise you're doing can make a difference. If you're swimming in a pool with cold water, your body temperature can decrease even if you're exercising hard. This can make you feel sleepy after you're done.

    Diet

    • Not eating enough food can also leave you feeling sleepy all day after working out because your body doesn't have enough energy to keep itself going. This is especially a possibility if you work out in the mornings before you've had a chance to eat and don't take out the time to refuel afterwards. Carbohydrates give you energy, so eating a small carb snack, like fruit, right before you work out can combat fatigue. Also eat a snack of carbohydrates and protein within 30 minutes of working out to help your body repair muscles.