Why Do I Have Trouble Sleeping After Long Runs?

Stress from training can cause insomnia.

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June 23, 2010
Media: Become A Better Runner In Your Sleep

I've been having a problem sleeping after long runs recently. We're not talking 15, 20 miles; I mean 7, 8 miles and then I can't sleep well at all that night. I'll wake up with my heart beating very hard and fast, and I'll be WIDE AWAKE. I eventually fall back to sleep, but then it will happen again about 40 minutes later. It's like having the bad sleep the night before an early flight, when you keep thinking you're going to oversleep and wake up panicked. Now that it's happened three weeks in a row, I can definitely say it has something to do with the long run. What's going on? - KB

KB, I strongly encourage you to contact your health care professional and make an appointment for a thorough check-up. The symptoms you describe may be related to your running but you will need the help of a physician to figure out the exact cause and appropriate treatment.

There are many causes of insomnia, and exercise may be contributing to the problem. Training, especially when combined with everyday stress, can fatigue the central nervous system. When the CNS is fatigued, a variety of body processes are affected, especially hormones. When levels of hormones, including melatonin and serotonin, are affected we can experience a very wide variety of seemingly odd and unrelated symptoms. Symptoms can range from insomnia to sleepiness, weight issues, food cravings, and even body temperature control. There may also be a delay in breaking down some of the hormones produced during exercise, like norepinephrine, which affects heart rate. Other causes of insomnia may be certain medications, caffeine, alcohol, and even some underlying diseases. This is why it is important for you to seek medical help.

In the meantime, here are some suggestions that may help:

Eliminate caffeine and alcohol from your diet; exercise in the morning; eat three hours before bedtime—not right before you go to bed; read rather than watch TV or use the computer before bedtime; keep your bedroom cool; and use very comfortable bedding.

Also, practice going to bed and waking up at the same time every day to keep your body on a schedule.

Best Wishes!

Susan Paul, MS

