Unusual exercise-induced insomnia
Posted , 126 users are following.
TL;DR: I have exercise-induced insomnia for which no one has been able to explain or provide a solution.
I used to exercise regularly. I would wake up every weekday at 6am, bike to the gym, and exercise for about an hour before work. I would usually jog or do some other cardio for 20-30 minutes, then do weight training for the rest of the hour. I had help from a personal trainer, so I knew what I was doing.
I felt great, and I was in the best shape of my life. I kept this up for about 3 years, before something strange happened: I would wake up around 2 or 3am, unable to fall back asleep. I was 33 at the time, and I know sleep patterns can begin to change around this age.
At first, I noticed that I slept much deeper on days I didn't exercise (e.g. weekends). Then I began waking up in the middle of the night, but would usually go right back to sleep. It got worse. Eventually, I would wake about 4 hours after falling asleep with a feeling like an intense adrenaline rush or panic. It would last about an hour, and I would have poor, restless sleep the rest of the night.
I did not have trouble falling asleep. I was in bed at 9:30pm every night, then would read a bit with lights out by 10pm. I would fall asleep within 10 minutes.
When this started happening, I adjusted my routine. I worked out during lunch, or in the evening. No change.
I tried doing more or less cardio vs weight training. No change.
Today, if I exercise at any point during the day, I will only get four hours of good quality sleep.
I've been to several doctors, sleep specialists, and neurologists. I've had multiple take home sleep studies, as well as one on-site at a medical institution. The only thing they've been able to confirm is that I do indeed wake after 4 hours if I have exercised, but no one can tell me why. Many doctors don't even believe my story -- they think it must be psychological stress that I insist on tying to a physical cause.
I have found that walking, low-intensity biking, and hiking are all acceptable forms of exercise that do not trigger my insomnia. I can hike 10 miles and be fine. But if the hike is over very steep terrain, or if I were to jog for 10 minutes, then I have insomnia. So the intensity is definitely a factor.
The sleep studies did reveal that I have very mild sleep apnea. My doctors have told me that normally it would not warrant treatment, but it could be related. However, the usual recommendation for such a mild form is simlply "get more exercise".
My current pet theory is this: following a day of excerise, one's muscles will repair themselves during sleep, usually around 3 or 4 hours into the night. This process requires oxygen from the blood, so if my sleep apnea lowers my blood oxygen levels, then the repair process might cause it to dip below some threshold; my body panics, sending adrenaline through my body to wake me up to address whatever is happening. However, my sleep studies showed my blood oxygenation stayed over 90% the entire night.
I'm currently trying out a CPAP treatment. I'm still adjusting to it, but so far it hasn't made any difference. There's no real reason to think that it will, but I'm willing to try anything at this point.
When I tell this story, most doctors look at me like I have three heads, so I thought I would seek the collective wisdom of the Internet.
Cheers!
13 likes, 351 replies
longtallsally66 mekin
Posted
I found this forum a few months ago when I realised that my early morning waking seemed to be connected to the exercise that I did during the day. Yesterday I did an hour long core exercise class in the morning and as it was a nice day I went for a 5 mile walk along the lanes and fields in the afternoon. I went to sleep quite easily at my usual 10 pm time but woke at 2 am unable to get back to sleep. I eventually read, drank some decaff tea, ate a bit of cereal then went back to bed. I think I got another hour or so of sleep from 5 or 6 am but do not feel very refreshed hence back searching on the internet. Having read most of the posts from other people with this problem I decided to join and post my experiences. I feel it helps to know that I am not the only one with this problem. I was looking forward to a 9 mile ramble today but have decided to rest. I don't feel that I do a huge amount of exercise but I have noticed that it doesn't take much to disturb my sleep.
I read an article in a newspaper recently that someone had posted about her son having insomnia after a long bike ride. This prompted a lady to reply and comment that if she walked her dog for a bit longer and more briskly than usual she did not sleep well. However, nothing more came of this article.
I will follow the advice I have read on this forum and try to not overdo the exercise. Easier said than done I fear!
RohanS longtallsally66
Posted
Easier said than done indeed.
Have yourself checked for chronic fatigue if it gets worse....there is a form of glandular fever that can predispose you to this ANS issue. Also if you know you are exercising so that it might affect your sleep try Valerian root. That can really help.
laura98152 longtallsally66
Posted
Hi - just checking in to see if you have found any relief from exercise-induced insomnia? I also suffer from it and am always looking for answers. Thanks for any updates you can provide!
RohanS mekin
Edited
The reason Tai Chi is recommended is as a form of very low impact exercise.
The idea is to recalibrate your body. The Chronic fatigue people use GET - graded exercise therapy. The idea is to stop all normal exercise and then start a routine that is very gentle but habitual.
I have to say, I have recently had problems with "normal" insomnia. I just cannot sleep beyond 2am. But really it's likely to be the same axis and likely as a result of problems with a wisdom tooth that was infected. I have since had it out and the sleep problems continued, but the last couple of nights were normal sleep through (I feel heaps better) probably as a result of the removed tooth (the site got very badly infected) starting to calm down.
So hopefully I may see some normal sleep patterns return. Like Ben, I really badly need my sleep. My job is also very mentally demanding. Which is why I am procrastinating here.... 😃
hunter03891 RohanS
Posted
Taichi is very good form of exercise. Looking back, when I was practicing Taichi, I didn't do it everyday, and I was still learning it so more than likely that I didn't do it correctly, that's probably why I didn't reap the benefit of Taichi.
In fact, every movement of Taichi by itself, is a great exercise IF you build the connection between internal flow and the movement. This is not much different from Zhan Zhuang, only Zhan Zhuang is a bit simpler form, no movement, just stand still. But Zhan Zhuang is not completely still, there is micro-movement internally, like tilting your tail bone to stretch your spine, these internal micro-movement stimulate the internal flow effectively.
I ran 1 hour yesterday aerobicly, no HIIT, and I slept better last night, from 10 pm to 3 am, then did some breathing practice and fell back to sleep, not bad.
hunter03891 mekin
Edited
Since last year when my sleep got better, I found out that my mindset about insomnia actually changed, that instead of focusing to fall asleep, my focus becomes getting myself relax both body and mind through breathing. This way I easily fall asleep and sleep better.
But at the beginning, it wasn't easy though. That I would find myself very uncomfortable when trying to relax lying on bed. Then it kinda forced me to toss around my body to find a more comfortable position, and I just ended up tossing non-stop and no sleep. It is like my internal flow was blocked.
What I did was that I just got up and do a few minute of Zhan Zhuang, and I would yawn and yawn like crazy, very deep yawn, with watery eyes. Then I would go back to bed to relax, now I was able to relax and fall asleep rather quickly. Caveat, normally you don't want to do Zhan Zhuang before bedtime, cause you will get too stimulated to sleep. But in my case, I just did a few minute to get my internal flow moving.
A few months later, I can comfortably relax myself lying on bed without feeling any discomfort. Personally I think to fight insomnia is kinda like declaring war against your own body, it will only be lose-lose. Be friend to your body is a better way.
I've been running for 15 years and I've developed very good conciousness about my body's movement and impact. However, now I thank this insomnia that it allows me to be more connected to my inner body.
slalomdude mekin
Posted
As we think that high cortisol levels could be causing many of our issues, has anyone found an over the counter supplement that successfully lowers night time cortisol levels. I know several medications have been shown to lower levels somewhat, but looking for something to supplement the meds.
hunter03891 mekin
Posted
Lately I found another simple exercise to improve sleep with quite amazing results. It's single-leg standing with closed eyes. Yes, you can do it right before getting on bed. I started doing this last week, and for the last two nights, I was able to sleep the whole night without getting up in the middle. Amazing!
The whole exercise lasts no more than 10 minutes, maybe about 5 minutes. When you close your eyes, standing with one leg is very hard to maintain your balance. Well, that's exactly why it works. It forces your to relax your upper body, and put your mind on your foot, the result is increased blood flow to your foot, and kinda calming your brain down at the same time. I was able to hold it for 10-15 seconds, then the other foot has to drop to the ground (or hand on wall) to get the balance back; relax for a few second and start over again. Switch to another foot when I felt tired.
hunter03891
Posted
Lately, my sleep disorder haven't come back since I started doing the single leg standing with closed eyes. It works amazingly well to me. None drug therapy is amazing.
treal87 mekin
Posted
I am in a similiar situation - so I'm commenting to follow but also to add - I thought that I was waking up due to both life stress and additional exercise stress, but my life is just as stressful as it was when I was working out. Since I cut back on working out, I sleep perfectly fine. While I was working out, I also took supplements to help manage cortisol levels, as well as melatonin (which has never helped me) and drops to help me relax. None of those methods worked to help keep me asleep. The only thing that has worked is to eliminate the moderately intense exercise. Disappointing, for sure, but working out to stay in shape seems rather pointless if I can't sleep, which is also a requirement for staying healthy. Now I just go on walks and do yoga. Neither of those activities induce insomnia for me.
laura98152 treal87
Posted
Hi treal,
Just wondering if you have ever found anything that has helped you get some relief? I suffer from the same problem and am at a total loss. I have suffered from insomnia for decades but have only recently developed the worsened insomnia in response to exercise. For me, any amount of exercise, even walking, triggers terrible insomnia. I have seen many doctors, sleep specialist, endocrinologist, etc. It has gotten progressively worse for me and is taking a huge toll on my life. Any updates you can give me are appreciated.
Steelmutiny mekin
Posted
Stumbled on this searching for HELP...and you all sound just like ME...I am 51..dont work...and workout around 4PM 4 days a week . I lift weights...no cardio...i FEEL like i am OK in the evening...I fall asleep good...just wake at around 130 or 2AM...I drink a Casein protein drink before bed for muscle recovery....I have taken SOOOOO many sleep remedies...Benadryl really is ONLY thing that has come close to HELP....dont want to stop working out...any help with a SUPPLEMENT to help with sleep? Throw me some help in any form....Thanks!
laura98152 Steelmutiny
Posted
Hi Steelmutiny,
Just wondering if you have ever found anything that has helped you get some relief? I suffer from the same problem and am at a total loss. I have suffered from insomnia for decades but have only recently developed the worsened insomnia in response to exercise. For me, any amount of exercise, even walking, triggers terrible insomnia. I have seen many doctors, sleep specialist, endocrinologist, etc. It has gotten progressively worse for me and is taking a huge toll on my life. Any updates you can give me are appreciated.
Legend88 mekin
Edited
This is the most comprehensive list of responses I have ever found on similar issues that has been plaguing me for the last 10 years. Mekin, I do hope you have found a remedy that works for you and if you are still reviewing can take some resolve from here that at the very least, you are not alone.
My story: I am now 50. Never have before or since used any recreational or performance enhancing drugs, nor been on any medications before the triggering incident. At 39, I was in great shape but never lifted weights much. I'd go to the gym mostly for cardio and never had a problem. But with weights, my trouble started after trying to lift too much. It triggered off all symptoms described here -- insomnia, trembling, fatigue, loss of appetite, lack of interest, panic attacks, etc (mind you I never had any of these in the past), but mine specifically stemmed from my neck positioned incorrectly which stunned me at first, triggering my first panic (never had one in my life) on the spot, like I was having a heart attack. I went to the hospital that same night it was so intense not knowing what happened. I also had a sensation something was yanking the back of my tongue. So all this being new naturally caused huge concerns, physically and psychologically. Since this time, I never returned to the gym to lift weights again and have found the same pattern: Too much weight-bearing exercise ramps up these symptoms. Anything from helping to move heavy objects, washing the car, running, pushups, basically any weight bearing process that exceed a certain threshold can primarily cause my sleeping patterns to change and I believe exacerbate the other symptoms mentioned. While my neck doesn't exhibit any pain, it seems the impact from weight bearing can be sensed (back of tongue yanking, slight heaviness or tugging pressure in neck). These can last a few days to a week afterwards until I can find a way to get into deep sleep recovery (this seems to be be 80% cure). Of course I went through all the evals and was ultimately cast off, sentenced to a plethora of depressive drugs and sleep meds. Additionally, I've been to several 'sleep centers', all lead to giving you the CPAP, the bread maker. I used it and never worked for me (my O2 was 95% without the thing overnight). I've also had MRI's, CAT, x-rays and nothing came up. Aside from standard blood tests, I've also had cortisol checked but the mainstream kinda looks for Addisons but doesnt believe there is a middle ground (for the record, I am aware of all the Adrenal fatigue sites but dont put stock in them too much). I've been to physiologists, neurologists, orthopedists, even psychiatrists. I've had acupuncture, gone to Yoga, done meditation, went on vacations, got away from family. In desperation I went to have my butt checked just to get a fixin of Propofol, lol. But as others have experienced, your life becomes difficult from just being out of it, without ability to focus or function optimally, all from lack of quality sleep, and nothing seems to consistently fix that. Not exactly wired but tired, not exactly fatigued, but I think those that are in my shoes get it.
The best way for me to reduce symptoms was firstly, to stay away from doctors, get off sleep meds and untested supplements, stop the insane internet searching for some holy grail answers, get more sun, and ultimately, reduce the amount of exercises that could surmount the threshold tolerances I inherited 10 years ago. I am better for it, although I occasionally overdo like the last couple days which has, not surprisingly, prompted me to post here. While it took me a very long time to accept my sentence and realize Im not gonna die easily, I do still get reminded, like this week, the symptoms are still with me and likely wont go away but at least I can somewhat manage them.
laura98152 Legend88
Posted
Hi Legend,
In case you happen to check back in on the forum, I'm just wondering if you have ever found anything that has helped you get some relief? I suffer from the same problem and am at a total loss. I have suffered from insomnia for decades but have only recently developed the worsened insomnia in response to exercise. For me, any amount of exercise, even walking, triggers terrible insomnia. I have seen many doctors, sleep specialist, endocrinologist, etc. It has gotten progressively worse for me and is taking a huge toll on my life. Any updates you can give me are appreciated.