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Let me guess—after an intense workout or a tough race, you’re totally wiped out, but then you lie in bed and nothing happens. The exhaustion is there, but the sleep? Not so much. I’ve definitely been in this situation many times, especially after my weekly futsal game, which always ends late in the evening. No matter how hard I play, I struggle to fall asleep. So, what’s going on? Why can’t we seem to sleep after pushing our bodies to the max?
First off, I’ve learned that it’s not just about how tired your body is—it’s about how your body’s hormones are still in overdrive after a workout. During intense exercise, our body pumps out adrenaline and cortisol, the stress hormones that help us push through. These hormones keep us alert and energized. That’s great during the workout, but the problem comes when we’re trying to wind down. The high from all that exertion doesn’t just vanish the moment the workout ends, and these hormones can linger in our system for hours, keeping us in a “fight or flight” state.
After a late futsal game, I’m still hyped up from the fast-paced action, even though my muscles are sore. I’ve tried relaxing after the game with a cool-down session and stretching, but sometimes my body is still too amped up to relax and sleep.
One of the biggest issues for me has been the timing of my workout. Futsal games typically end around 10 PM, which is already pretty close to when I normally go to bed. The late-night workouts leave me with no time to fully let my body cool down and ease into rest mode. Even if I feel physically drained, my body is still in a heightened state due to the late hour and intense activity. I’ve learned that exercising later in the day can make sleep harder, especially when the workout is intense and gets my heart rate racing.
I used to skip my cool-down, thinking it didn’t really matter after such a tough workout. But over time, I’ve learned how important it is. Cooling down properly after futsal (or any hard workout) helps lower your heart rate and reduces the adrenaline in your body. Now, after every game, I take about 10 minutes to walk around and stretch, focusing on my legs and hips. It’s not much, but it’s been a game-changer. It helps signal to my body that the intense part of the day is over and it’s time to relax.
Here’s something I didn’t realize at first—hydration and nutrition after a tough workout matter for more than just recovery; they also impact your ability to sleep. After futsal, I used to forget to hydrate properly, thinking I could just crash and sleep it off. But not rehydrating after an intense session can leave me feeling more awake later. I also made the mistake of snacking on high-sugar foods after the game, which would only keep me buzzing. Now, I make sure to drink water and have a protein-rich snack with carbs to help my muscles recover, but I avoid anything too sugary that could keep me awake.
One thing I’ve added to my routine that’s helped me sleep better after futsal is a bit of relaxation before bed. I try to incorporate deep breathing or progressive muscle relaxation—basically, tensing and releasing muscles from head to toe. I also started taking a warm shower after the game, which helps my muscles relax and my body temperature drop. When you shower, the drop in body temperature afterward can help signal to your brain that it’s time to wind down and sleep.
If you’re like me and you’ve tried everything, you might still struggle with sleep after evening workouts. This is where sleep hygiene comes in. I used to scroll through my phone or watch TV until the last minute, but I’ve learned that the blue light from screens messes with my ability to fall asleep. So, I’ve started putting my phone away at least 30 minutes before bed. I also avoid caffeine and sugar after 3 PM to make sure my body isn’t working overtime trying to process them when it should be winding down.
Getting a good night’s sleep after a tough workout or race is not always easy, especially if you’ve pushed yourself to the limit. But with the right routine, you can make it easier on your body. From proper cool-downs to managing your hydration and nutrition, and creating a calming pre-bedtime routine, these small changes can make a big difference. If you’re struggling with sleep after a hard workout, try incorporating some of these tips and see what works best for you. Your body will thank you the next day when you wake up feeling refreshed and ready to go again.