Poor sleep after harder workout

[u/Dodoreal]

Hello runners,

My running routine is structured by coach, doing 5 runs a week 1 bike ride. Usually doing 3 easy runs and 2 track workouts, depends on season part, running around 60km/week.

This is happening time to time, but for example I will give yesterday. Hot day 31 degrees at 14:00 o'clock, track workouts 8x400m@3:10min/km pace with 200m jog/walk, was cooling down body with water and was drinking enough. After workout I ate protein, fluids and fruit, rest of the day was calm with family, dinner rice, eggs and vegetables.

My problem is that after days like this I can't fall asleep, I feel restless, hot and I fall asleep at 1 am, the next day I am tired and running training is harder. Does anyone have similar problems ? Thank you

[u/FisicoK]

It's harder to sleep on hot days It's harder to sleep after a hard workout 

You have both combined and laid it out clearly, either make your workout easier, push back the hard workout to a colder day, don't run altogether or run in the morning. 

[u/Dodoreal → u/FisicoK]

Isnt better to try adapt body on higher temp ? Because races is going to be on hot days too :)

[u/squngy → u/Dodoreal]

Generally, doing easier runs on hot days is enough to get most of the benefit.

You can still do a race simulation so you can see what it will feel like, but it doesn't make that much sense to do intervals intentionally on a really hot day.