Can vigorous exercise cause insomnia? (+1 study)
By
Ivan Kahwa
Author bio
Mr Ivan Kahwa is a chemist and phytopharmaceutical scientist with expertise in chemistry, pharmacology, phytochemistry, and Nanobiotechnology. He writes and reviews content on these topics.
Mr Ivan Kahwa’s Highlights:
Guest Researcher at the University of Leipzig, Senior Research Fellow/Scientist, and Lecturer at the Department of Pharmacy, Faculty of Medicine, Mbarara University of Science and Technology.
Professional Experience:
Mr Ivan joined PHARMBIOTRAC as a research fellow/scientist during his master of science tenure. He contributed to the development of most of the phytopharmaceutical products in the project. Furthermore, he participated in carrying out the pharmacological activities of the developed products in laboratory animals such as mice and rats in order to develop proper doses hence leading to pre-clinical studies.
With the above relevant research experience, Ivan started to work with the University of Leipzig on collaborative projects with Mbarara University to develop the chemistry of Ugandan Medicinal plants and their pharmacological activities. This was coupled with several consultative positions by different German NGOs. Mr. Kahwa is also a supporting in the teaching and learning at the Departments of Pharmacy and Pharmaceutical Sciences, Faculty of Medicine, Mbarara University of Science and Technology.
With the increase in antimicrobial resistance globally, Ivan retooled his thinking towards developing new naturally derived antibiotic regimens from Ugandan propolis with the assistance of nanotechnology to improve their delivery to microbial cells. Kahwa has also published over 28 articles in peer-reviewed journals and he is currently reviewing for many journals.
Education:
2023-2027: PhD in Pharmaceutical Sciences (ongoing) with a focus on Pharmaceutical Microbiology and Nanobiology at Mbarara University of Science and Technology.
2022: 2Msc. in Pharmacognosy and Natural Medicine Science at Mbarara University of Science and Technology.
2018: Bachelor of Science (Chemistry) at Mbarara University of Science and Technology.
Publications:
▪ Iqbal, S., Jabeen, F., Kahwa, I., & Omara, T. 2023. Suberosin Alleviates Thiazolidinedione-Induced Cardiomyopathy in Diabetic Rats by Inhibiting Ferroptosis via Modulation of ACSL4-LPCAT3 and PI3K-AKT Signaling Pathways. Cardiovascular Toxicology. https://doi.org/10.1007/s12012-023-09804-7
▪ Gupta, A. K., Yadav, R., Sharma, S., Sawale, J., & Kahwa, I. 2023. Anti-ageing Activity and Antioxidant Activity of Methanol Extracts of Leaves and Flowers of Salvia officinalis and Rosmarinus officinalis. Journal of Young Pharmacists, 15(3), 448–455. https://doi.org/10.5530/jyp.2023.15.60
▪ Tolo, C.U., Kahwa, I., Nuwagira, U., Weisheit, A. and Ikiriza, H., 2023. Medicinal plants used in treatment of various diseases in the Rwenzori Region, Western Uganda. Ethnobotany Research and Applications, 25, pp.1-16.
https://ethnobotanyjournal.org/index.php/era/article/view/4683
▪ Kahwa, I., Ajayi, C.O., Yadav, R., Chauhan, N.S., Shah, K., Abdelgadir, A.A., Shegena, E.A., Daniel, S., Omara, T., Asiimwe, J.B. and Ikiriza, H., 2023. Pharmacognostic and phytochemical studies as an invaluable approach for correct identification of medicinal plants: The case of Artemisia vulgaris L. substituted for Artemisia annua L. in Western Uganda. TMR Integr Med, 7, p.e23004.
https://doi.org/10.53388/TMRIM202307004
▪ Nalimu, F., Oloro, J., Kahwa, I. and Ogwang, P.E., 2021. Review on the phytochemistry and toxicological profiles of Aloe vera and Aloe ferox. Future Journal of Pharmaceutical Sciences, 7, pp.1-21.
https://doi.org/10.1186/s43094-021-00296-2
▪ Elamin, O.H.S., Ali, M.A., Elgezuli, I.A.A., Bashir, M.A. and Kahwa, I., 2021. Diagnosis of pre-and post-treatment of echinococcus granulosus with counter current immune electrophoresis and bacterial co-agglutination. Journal of Microbiology and Infectious Diseases, 11(02), pp.88-94.
https://doi.org/10.5799/jmid.951600
Published book Chapter
▪ Kahwa, I., Ayesiga, I., Nakalema, S., Alinaiswe, R., Mbabazi, R. and Iqbal, S., 2023. Natural products in the management of onchocerciasis. In Natural Products in Vector-Borne Disease Management (pp. 63-80). Academic Press. Book Chapter.
https://doi.org/10.1016/B978-0-323-91942-5.00012-4
Submitted manuscripts Under Review:
▪ Comparison of the Wound Healing Activity of the Leaf and Leaf Ash Extracts of Vernonia amygdalina in Rats. Journal name: Clinical Phytoscience
▪ Ethnobotanical Survey of Medicinal plants used in the management of cancer in Uganda. Journal name: Journal of Herbal Medicine
▪ Ethnobotanical survey and phytochemical screening of medicinal plants used in treatment of epilepsy by PROMETRA-Uganda Traditional Health Practitioners in Mpigi District, Uganda. Journal name: Journal of Ethnopharmacology
Submitted book chapters under review
1.Book title: Algae as a Natural Solution for Water-Food-Energy Nexus, Section 4: Microalgae and cyanobacteria for food applications, Chapter 4.6: Safety, toxicological and allergenic aspects of using algae for food. Authors: Christine Kyarimpa, Tom Omute, Caroline K. Nakiguli, Alice V. Khanakwa4, Christopher Angiro, Ivan Kahwa, Fortunate Ahumuza, Timothy Omara*. Publisher: Springer Nature Singapore Pte Ltd. 152 Beach Road, #21-01/04 Gateway East, Singapore 189721, Singapore.
2.Book title: Nutraceuticals Inspiring the Contemporary Therapy for Lifestyle Diseases. Chapter: Nutraceutical applications of Seaweeds and their Phytocompounds in Nutrition and Treatment of Diseases. Authors: Ivan Kahwa, Timothy Omara , Innocent Ayesiga , Gael Noel Neh Neba Ambe , Zehbanaz Javidbhai Panwala , Rachel Mbabazi , Shabnoor Iqbal , Christine Kyarimpa , Christine Betty Nagawa , Kamal Shah ,Nagendra Singh Chauhan* Publisher: CRC Press
You can view my works on the following professional sites:
Research Gate: https://www.researchgate.net/profile/Ivan-Kahwa
Google Scholar: https://scholar.google.com/citations?user=tOwrvqoAAAAJ&hl=en
ORCID: https://orcid.org/0000-0002-6440-3437
Linkedin: https://de.linkedin.com/in/ivan-kahwa-865450159
In this article, we will discuss how vigorous exercise may cause insomnia. We will also discuss how you can improve sleep if you indulge in vigorous exercise.
Can vigorous exercise cause insomnia?
Yes, vigorous exercise may cause insomnia. However, the timing of exercise is important. Psychiatrists believe that doing vigorous exercise just before bedtime may affect sleep hygiene. Exercising in the late afternoon improves sleep (1).
Studies have shown that vigorous exercise might cause insomnia due to the release of various neurotransmitters. On the flip side, mild and moderate exercise has a positive effect on sleeping patterns and body relaxation (2).
Maintaining good health requires enough sleep and engaging in healthy physical activities and exercise. On the contrary, insomnia and poor sleep quality can also influence and delay your exercise routines.
How does vigorous exercise cause insomnia?
Doing vigorous exercise just before bedtime can cause insomnia due to the following reasons:
- Cortisol level: Under normal circumstances, cortisol level declines at night time due to circadian rhythm. This helps the person sleep peacefully at night.
When a person does intense exercise at night time, cortisol level goes up. Although it is a short-time deviation but exercising just before bedtime can cause insomnia or delayed sleep.
- Norepinephrine level: The body secretes norepinephrine during intensive workouts.
A high level of norepinephrine causes an increase in blood flow, elevated heart rate, and alertness. It can make the body and muscles stiff, and difficult to relax and cool down. The elevated heart rate makes it difficult for the person to fall asleep.
- Temperature change: Normally, the body’s core temperature minutely declines 30-90 minutes after the person falls asleep.
Vigorous and intense exercise sessions increase the body temperature and might take time to come back to normal. Going immediately to bed after vigorous exercise can hinder sleepiness due to sweating and elevated body temperature.
- Exercise stress: Ache and pain caused by vigorous exercise before bedtime can disrupt sleep.
What does research suggest?
A cross-sectional study of college students with sleep disorders has shown that 41% of the students had suicidal thoughts after vigorous exercise, while moderate exercise was good for their spirit and willpower (2).
However, another study reported that there was no correlation between exercise and insomnia among college students (n=702). Insomnia was more common in students who had stress, bad relationships, and anxiety (3).
One study demonstrated that seniors with depression showed an improvement in sleep quality when they engaged in a supervised weight training program (3 times/week) (4).
Similarly, moderate intensive aerobic exercise improved the quality of sleep in healthy elders, who otherwise reported sleep disorders. Engaging elders in vigorous exercise might cause musculoskeletal pain, leading to insomnia (4).
What other factor causes insomnia apart from vigorous exercise?
Some factors that might also cause insomnia include:
- Stress: People who are under constant stress may have insomnia. Although exercise helps to cope with stress, individual variability still exists.
- Antidepressants: People on antidepressants frequently report insomnia in the early days of treatment. Examples of such antidepressants are Prozac and Zoloft.
- Occupation: Athletes and people who are involved in vigorous physical activity might have insomnia due to their occupational obligations.
What are the recommended exercise guidelines for improved sleep?
The following recommendations related to exercising might improve the sleeping pattern (5):
- Avoid doing vigorous exercise just before bedtime.
- Do not indulge in vigorous exercise 4-6 hours before bedtime.
- Do not indulge in moderate exercise 2-4 hours before bedtime.
- Exercise moderately or vigorously in the daytime.
- After exercise, do not take a hot or cold bath two hours before bedtime.
- Practice progressive muscle relaxation (PMR) exercise.
PMR involves steadily tensing and relaxing muscle in the body, which helps to alleviate tension and anxiety. This induces a state of relaxation, slows down breathing, and improves sleep.
Due to overburdened work routine, I only get to excercise in the evening. However, I never do workout sessions at night. Keep yourself hydrated and always perform vigorous exercise under a tained professional.
If you are taking antidepressants or blood pressure medication, consult your trainer to select moderate exercises to prevent extra burden on body and mind. Adopt good sleep hygiene and avoid caffeine and smoking before bedtime.
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References
1.-
Morin CM. Cognitive-behavioral approaches to the treatment of insomnia. J Clin Psychiatry. 2004 Jan 1;65(Suppl 16):33-40. https://www.psychiatrist.com/read-pdf/29566/
2.-
Xu H, Jiang H. Research on the influence of physical exercise on insomnia and suicide of college students. Biotechnology and genetic engineering reviews. 2023 Mar 3:1-1. https://www.tandfonline.com/doi/full/10.1080/02648725.2023.2183587
3.-
Demirer İ, Erol S. The relationships between university students’ physical activity levels, insomnia and psychological well-being. Journal of Psychiatric Nursing. 2020;11(3):201-11. https://jag.journalagent.com/phd/pdfs/PHD-46547-RESEARCH_ARTICLE-EROL%5BA%5D.pdf
4.-
Ancoli‐Israel S, Cooke JR. Prevalence and comorbidity of insomnia and effect on functioning in elderly populations. Journal of the American Geriatrics Society. 2005 Jul;53(S7):S264-71. https://agsjournals.onlinelibrary.wiley.com/doi/full/10.1111/j.1532-5415.2005.53392.x
5.-
Sharma MP, Andrade C. Behavioral interventions for insomnia: Theory and practice. Indian journal of psychiatry. 2012 Oct;54(4):359. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3554970/
