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Weird insomnia after gym – anyone else?

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Logan35

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Jun 18, 2025
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Okay, this is driving me crazy. I’ve been working out for years – up at 6 AM, 30 mins cardio, then weights. Felt amazing. But out of nowhere, around age 33, I started waking up at 2-3 AM every night, wide awake. No stress, no caffeine, nothing changed except my routine.

What I’ve tried (nothing works):
  • Switched to evening workouts - made it worse
  • Cut out pre-workout - no difference
  • Tried melatonin/magnesium - barely helped
  • -Saw a doctor - "Maybe cortisol?" but no real fix

Is this an adrenaline thing? Overtraining? I refuse to believe the only solution is quitting the gym. Anyone deal with this and figure it out?
 
Exercise-induced insomnia can be frustrating, but there are several physiological explanations for your symptoms:

  1. Cortisol Timing Disruption – Intense morning workouts may spike cortisol too early, leading to nighttime awakenings as levels drop abruptly.
  2. Delayed Adrenaline Clearance – Some individuals metabolize stress hormones slower, causing prolonged alertness.
  3. Overtraining Syndrome – Chronic intense exercise without recovery can dysregulate your HPA axis (stress-response system).
Recommended Steps:

  • Lab Tests: Check AM/PM cortisol, thyroid, ferritin (low iron disrupts sleep).
  • Workout Modifications:
    • Reduce cardio intensity by 20% for 2 weeks (try zone 2 training).
    • Move weights to afternoons (morning cardio alone may help).
  • Wind-Down Protocol: Post-workout cold shower + diaphragmatic breathing to lower adrenaline.
If symptoms persist, consider a sleep study to rule out alpha-wave intrusions (a pattern seen in hyperarousal insomnia).
 
Had the same issue! Switched from HIIT to walking/yoga mornings + weights after work. Took 3 weeks but now sleep through the night.;)
 
Hi, Dr.Adam, Kilian!
Thanks for the detailed explanation! A few things I'm still unclear about:

  1. If my cortisol is spiking too early from morning workouts, wouldn't evening exercise make it worse? Why do you recommend moving weights to afternoons?
  2. For the lab tests - should I get these done on a rest day, or after a workout to see the impact?
  3. How long should I try these modifications before expecting results?
  4. Could this be related to perimenopause?
 
Great questions! Let me clarify:

  1. Timing Matters: Morning cardio alone is less likely to spike cortisol as dramatically as combined cardio+weights. Afternoon resistance training works because cortisol naturally peaks earlier in the day. Evening workouts CAN disrupt sleep if too intense, which is why we suggest lighter zone 2 cardio in AM and saving weights for midday/early PM.
  2. Lab Timing:
    • Cortisol tests: First AM draw right upon waking (before workout), then 4PM follow-up. This shows your baseline rhythm.
    • Ferritin/thyroid: Can be done any day, but avoid testing immediately post-workout for most accurate results.
  3. Trial Period: Most patients see changes in 2-4 weeks if cortisol/adrenaline are the culprits. Overtraining recovery may take 6-8 weeks.
  4. Hormonal Factors: Absolutely! Perimenopause can amplify cortisol sensitivity. Request:
    • DUTCH hormone test (urine) to assess cortisol/metabolites
    • Progesterone levels (low progesterone worsens sleep)
    • FSH/LH ratio to gauge perimenopausal status
Try tracking your waking temps for 2 weeks too - erratic basal body temps often reveal hormonal patterns. Would also recommend a sports endocrinologist if available in your area.
 
Adaptogens helped my cortisol levels. 600mg ashwagandha post-workout + magnesium glycinate at night = no more 3 AM wake-ups.
 
My nutritionist said low glycogen from morning fasted workouts was stressing my body. A banana + almond butter pre-workout helped me sleep
 
Hey everyone – just wanted to say a quick THANK YOU for all the helpful advice! The doctor’s explanation about cortisol timing makes so much sense, and I’m definitely trying those workout tweaks + lab tests. Really appreciate the personal experiences shared too – gives me hope this is fixable. You guys rock!
 
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