Weird insomnia after gym – anyone else?

[Logan35]

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?

 

[Dr.Adam]

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).

 

[Kilian]

Had the same issue! Switched from HIIT to walking/yoga mornings + weights after work. Took 3 weeks but now sleep through the night.

 

[Logan35]

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?

 

[Dr.Adam]

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.

 

[Mason]

Adaptogens helped my cortisol levels. 600mg ashwagandha post-workout + magnesium glycinate at night = no more 3 AM wake-ups.

 

[Zach_Stone]

My nutritionist said low glycogen from morning fasted workouts was stressing my body. A banana + almond butter pre-workout helped me sleep

 

[Logan35]

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!