You just finished a great workout session. But suddenly, you started to feel extremely tired and exhausted. And you think, "Can we take a nap after exercise?" Not to worry, we have an answer for you right here!

In this blog, we'll answer this tough topic as well as explain why you feel drowsy after your workout, the necessity of post-workout sleep, and a few recommendations for having the best post-workout sleep ever!

First things first, let's talk about why you might feel like taking a nap after exercising. When you work out, your body uses a lot of energy, and your muscles can feel tired and in need of rest. Additionally, exercise can increase levels of certain hormones, like serotonin and endorphins, which can make you feel relaxed and sleepy.

Is it actually good for you to take a nap after your workout?

It depends on a few factors such as the duration of exercise, time of day, or personal preference. If you had a light workout, you might not need a nap, but if you had a longer or more intense workout, you could take a 20-30 minute power nap to refresh.

If you're working out in the evening or close to bedtime, taking a nap afterward might interfere with your nighttime sleep. In this case, it's better to avoid napping and allow your body to wind down naturally before bedtime. Just be mindful of the time of day and how it might affect your overall sleep schedule.

On the other hand, if you're feeling energized and ready to tackle the rest of your day, there's no harm in skipping the nap and carrying on with your activities.

Remember, the most important thing is to listen to your body and give it the rest and recovery it needs to stay healthy and strong. Whether that means taking a nap or not is entirely up to you!

Benefits of Taking a Nap After Workout

Muscle Recovery

When you exercise, your muscles work hard, and sometimes they need a little TLC to recover properly. When you take a nap, your brain goes into Non REM sleep, or SWS phase. During the SWS phase, your brain activity is low, resulting in increased blood flow to your muscles, allowing for growth and recovery.

According to science, 70% of your growth hormones (secreted by your pituitary gland) are normally released during the SWS stage. These growth hormones are involved in both muscle repair and tissue growth.

Improved Performance

Believe it or not, taking a nap after exercising might actually improve your performance in the long run. When you give your body the rest it needs, you're allowing it to adapt and become stronger. This can lead to better results in your workouts and help you reach your fitness goals faster.

Lower Cortisol Levels

If you over train, it can lead to an increase in your cortisol level, which can degrade muscle protein and limit muscular growth. High cortisol levels can also reduce the production of growth hormone and testosterone, which are required for muscle repair and recovery.

If you take a nap after a workout, it can help you reduce cortisol levels, so that you can counteract these harmful effects.

Tips on How to Sleep better Post Workout

You can follow these easy tips for sleeping better after a workout:

  1. Relax Your Body: Don’t go to sleep immediately after intense workout, give your body some time to relax. Take slow, deep breaths and get yourself ready for sleep.
  2. Avoid Heavy Meals: Avoid eating big meals after a workout, as it can make it harder for you to fall asleep. If you're hungry, opt for a light snack like yogurt or a piece of fruit.
  3. Create a Comfortable Environment: If it's too noisy outside your bedroom, wear earplugs or turn on some white noise. To make the most of your 30-minute snooze, consider drawing the blinds and using a sleep mask.
  4. Stay Hydrated: Try to drink sufficient water after your workout, but try to avoid drinking too much right before bed. Waking up in the middle of the night to use the bathroom can disrupt your sleep, but if you are taking a nap, it is okay.
  5. Listen to Your Body: Pay attention to how your body feels after exercising. If you're feeling tired, it's okay to take a nap during the day.


We hope you now know the answer to the question, "Can we take a nap after a workout?"

So, the next time you feel tired and drowsy after a workout, get the rest you need to maximize your fitness gains and wake up refreshed and renewed. A 20-30-minute nap after a workout can help with muscle healing, fatigue, and cognitive function.

If you feel tired after a workout but can't fall asleep, you can consider investing in a microfiber pillow. Microfiber is popular among side sleepers who require gentle firmness and those who sneeze and cough at night. It is also inexpensive and hypoallergenic.