Does Running Keep You Awake?

Vigorous exercise, such as running, is one of the best things you can do to ensure a good night's sleep, according to a 2013 poll conducted by the National Sleep Foundation. But too much of a good thing could interfere with your sleep cycles. If you've consulted your health care provider to rule out other potential causes of your sleeplessness, look at the timing, frequency and intensity of your runs for possible answers.

  1. Exercise and Sleep

    • The National Sleep Foundation poll found that vigorous exercisers were nearly two times as likely to report having a good night's sleep when compared to non-exercisers. Vigorous exercisers also report few sleep problems; they rarely have problems with sleep apnea, insomnia and frequent wake-ups during the night. Running is a vigorous exercise, according to the Centers for Disease Control and Prevention.

    Time of Day

    • If you suffer from chronic insomnia, your doctor may recommend you refrain from evening or night-time running -- but a late-evening run should not keep the average person awake. Sleep experts used to recommend finishing exercise at least three hours before bedtime to prevent interference with sleep. Running and other exercise raises your body temperature, and sleep usually comes about when your body temperature is lower. A study published in the March 2011 issue of the "Journal of Sleep Research" debunked this myth by showing that vigorous late-night exercise did not disturb sleep quality in 11 participants. The National Sleep Foundation Poll also revealed no difference in the perception of sleep quality among early or late-day exercisers.

    Overtraining

    • Overtraining refers to a cluster of symptoms that occur when an athlete has trained too hard with insufficient rest. Among the symptoms that include loss of appetite, diminished performance and irritability is altered sleep patterns, such as insomnia. Competitive athletes and weekend warriors can fall victim to overtraining syndrome. If you feel guilty about missing a run, run through pain and injury, lose enthusiasm for running or simply don't give yourself a chance to rest at least once per week, you may be overtraining. Consult a coach or sports medicine specialist for confirmation and guidance as to how much rest you'll need to fully recover. Mild overtrianing may take a few days of rest, while serious bouts can take weeks or months to overcome.

    Considerations

    • If you use an energy drink to propel you through a mid- or late-day run, you may unknowingly be sabotaging your sleep. Many energy drinks contain caffeine that can interfere with your ability to fall asleep. Runners training for a race may also have sleepless nights due to the stress of competition. Going over your training and racing strategy could leave you tossing and turning.