How To Sleep After Taking A Pre-Workout

4 min read

Do you struggle to sleep after taking a pre-workout? Exercise is supposed to make you feel tired, even exhausted but do you have insomnia after pumping iron? 

Pre-workouts can contain stimulants in large quantities, such as caffeine. Caffeine has a half-life of five hours in plasma, meaning it takes ten hours for the caffeine to be entirely out of your system. After a workout, go stimulant-free if you want to sleep better.

How long does a pre-workout last?

pre workout last

If it contains caffeine, the caffeine element of the ingredients will last for ten hours. If the caffeine content is high, you will struggle to get a night’s sleep, assuming you took your pre-workout in the evening.

Many other ingredients in a pre-workout will make you alert cognitively and want to push yourself more and more.

Do you know that your blood peaks 1 hour after consuming caffeine and stays at the same level for around 6 hours before dropping again?

How do you sleep after taking a pre-workout?

Like your workout routine, you will need to find the best way to sleep after taking a pre-workout if you are to rest through the night.

The first common-sense way to sleep better after a pre-workout is to change your workout schedule. If you are an evening lifter due to work constraints, you could try lifting in the morning if your gym is open.

Lifting in the morning is a great way to start the day, pumped up and ready for anything while feeling energized and refreshed.

If you must lift in the evening, let’s look at what you can do to enhance your sleep routine.


Stick to a routine, try to sleep simultaneously every night. Your body prefers routine, and your brain will soon get in the zone and begin to expect sleep.

Food and fluids

Eat smaller protein-based meals in the evening post-workout, and it’s proven that small meals are better for muscle protein synthesis. Reduce your fluid intake, so you don’t need to wake up to urinate.

Big meals will prevent you from sleeping and may cause more sleep problems than you imagine, from bloating to reflux.

Consume bigger meals throughout the day when your body can digest the food and receive the nutrients needed.

Shower before bed

Contrary to the common belief you don’t want a hot or warm shower after a workout, a cool shower or lukewarm shower will enhance your sleep after a workout.

Your body temperature will be elevated after a workout, so cooling down will help you sleep.

Cool bedroom

After a workout, sleep in a cool bedroom and lean toward a colder room than a warm one. Cool bedrooms are conducive to sleeping well through the night.

Keep your room dark

It goes without saying it’s easier to sleep in a dark bedroom, so eliminate as much light intrusion as possible.

Tech free zone

Bedtime may seem like the ideal opportunity to catch up on the day’s event and check in on your social media pages, but the light emitted from the screen is similar to daylight and will take you from being ready to sleep to feeling wide awake.

Keep all tech out of your bedroom if you want to sleep well.


Take magnesium supplements; magnesium will help your nerves and muscles to calm down after a heavy workout. 

Melatonin, melatonin supplements are said to be very effective. However, they need to be taken daily for the supplement to take effect.

How long should I take pre-workout before bed?

At least four hours, and be sure not to be drinking energy-boosting drinks to get you through your workout. By drinking both pre-workout and energy drinks, you only add fuel to the insomnia fire.

Most of you know that caffeine will keep you awake through the night, and energy-boosting drinks will also keep you awake.

So, if you want to sleep at night after your workout, you need to use a modicum of common sense.

Losing sleep will send you into a spiral of ill health until you can no longer lift weights and run or do whatever you do for your fitness regime.

If you can’t find a way to sleep after consuming pre-workout drinks, you are ultimately going to decline in mental and physical attributes.

Sleep is one of the most critical factors in your life. If you want your muscles to heal and grow, you can’t do it without good sleep. Your physique will start to drop off a cliff.

Can pre workout cause insomnia

Some pre workout supplements contain stimulants, such as caffeine, which can affect your sleep. If you are sensitive to caffeine or consume a large amount of caffeine from other sources (e.g. coffee, tea, soda), taking a pre workout supplement that contains caffeine may contribute to insomnia or other sleep problems.

It is important to read the label on your pre workout supplement and be aware of the ingredients it contains, especially if you are sensitive to caffeine or have a history of sleep problems.

If you are still having trouble sleeping after taking pre-workout, you may want to talk to your doctor or healthcare provider for further advice. They can help determine the cause of your sleep problems and suggest strategies to improve your sleep.

What is a crash after pre-workout?

It’s simple, and your pre-workout drink is loaded with caffeine and other stimulants that affect your central nervous system.

As the stimulants start to disperse from your body, your central nervous system almost goes into a shock phase and craves the up of the stimulants, and this is the “crash” you feel after taking a pre-workout.

A train of thought suggests that if you need a pre-workout, you should take a step back and evaluate what your workout goals are and need to be.

The phenomenon of pre-workouts raises the question: Why do you need the extra boost? Are you supplementing your diet or trying to lose weight?

How do I avoid a pre-workout tolerance?

Stop taking caffeine for a minimum of two weeks, and not even coffee should pass your lips. Your body has become accustomed to being loaded with stimulants that your central nervous system thinks it’s the norm.

Take regular extended breaks from pre-workouts and benefit from a healthy diet and healthy sleep to enhance your workout routines.

Reducing caffeine and the other nerve-jangling stimulants used in pre-workout drinks is the best remedy for avoiding tolerance to the pre-workout and to benefit from a sleep routine.

Popular Posts You’ll Enjoy!