Reviewed by Dietitian Jessica Ball, M.S., RD
Credit: Design elements: Getty Images. EatingWell design.
Key Points
Many pre-workout supplements contain high amounts of caffeine–an energy-boosting stimulant.
A new study linked pre-workout supplement use with fewer hours of sleep per night.
Choosing a supplement with less caffeine may support healthier sleep patterns.
There’s no debating that sleep is an essential piece of an overall healthy lifestyle. And research on the topic has nearly quadrupled in recent years as scientists continue to uncover how it affects everything from mood to chronic disease. Get too much of it and you may feel sluggish or unrefreshed. Get too little of it and you may experience reduced concentration and feelings of anxiety. Either way, abnormal sleep patterns have been linked to long-term health conditions like diabetes, obesity and heart disease.
While many factors can influence how well you sleep, emerging research suggests that certain supplements—specifically pre-workout drinks and powders—may play a role. And there’s certainly no shortage of pre-workout supplements to choose from as the supplement industry has grown substantially in recent decades. Often marketed with bold flavors and flashy labels, these products are becoming increasingly popular among younger consumers looking to boost energy and improve exercise performance. But what exactly is providing that boost in energy and perceived improvement in exercise performance? Frequently it’s ingredients like caffeine and other stimulants.
Now, new research suggests that caffeine-containing pre-workout supplements could have unintended, negative effects on sleep. In a recent study, published December 2025 in Sleep Epidemiology, researchers examined the relationship between pre-workout supplement use and sleep duration among adolescents and young adults.
How Was the Study Conducted?
To explore the connection between pre-workout supplement use and sleep duration, researchers turned to the Canadian Study of Adolescent Health Behaviors. This ongoing national study follows adolescents and young adults ages 16 to 30 across Canada and collects information about lifestyle habits and health-related behaviors to better understand factors that may influence the well-being of young people.
For this analysis, researchers examined data from 912 participants taken from a larger sample of 2,774 individuals participating in the national study. Participants were asked to fill out surveys that assessed several factors, including:
Pre-workout use: Researchers asked if participants had used any type of pre-workout supplement within the past 12 months.
Sleep duration: Participants were asked to report their average number of hours of sleep per night over the past two weeks.
Sociodemographic information: These questions captured details such as age, race and gender.
By combining these measures, the study created a comprehensive picture of whether pre-workout supplement use was associated with differences in how long participants slept each night.
What Did the Study Find?
This was the first study that investigated the association between pre-workout supplement use and sleep duration among adolescents and young adults. Overall, the majority of participants reported averaging seven hours of sleep per night over the previous two weeks, and roughly 22% reported using a pre-workout supplement within the past 12 months.
After taking a closer look at the survey data, researchers found that participants who reported using pre-workout drinks or powders were significantly more likely to get five hours of sleep or less per night when compared to those who did not use these supplements. That amount falls well below the commonly recommended eight hours of sleep per night for optimal health.
Interestingly, this association may reflect the timing of workouts as it relates to the constraints of everyday life. Many adolescents and young adults are limited to exercising after school or work, which often means afternoon or evening sessions. Consuming pre-workout supplements just before these later workouts may expose the body to caffeine and other stimulants at a time when it could interfere with falling asleep, contributing to shorter sleep duration.
Though these findings are compelling, future research is warranted, as this study does have some limitations. Researchers did not collect detailed information about the dosage, frequency or timing of pre-workout supplement use, nor did they analyze the specific ingredients contained in the supplements participants reported using. These details are important for understanding exactly how pre-workout supplements might affect sleep.
How Does This Apply to Real Life?
Although this study does not prove that pre-workout supplements directly cause shorter sleep duration, it does highlight a possible connection that’s worth paying attention to–especially for adolescents and young adults. Many popular pre-workout supplement products contain high amounts of caffeine, which promotes wakefulness and can delay the body’s natural melatonin rhythm, making it harder to fall asleep or wind down at night.
There’s a growing body of research that supports just how important sleep is for health in general, including physical recovery, cognitive function and mental well-being. Experts recommend that adolescents and young adults aim for seven to 10 hours of sleep per night to support physiological, psychological and social development.
While there are tons of pre-workout supplements on the market, it can feel overwhelming to choose the one that’s right for you. To make the best decision, keep your sleep quality in mind, and consider these strategies:
Evaluate whether you really need it. Not everyone needs a pre-workout supplement to fuel exercise. Sometimes a balanced snack with carbohydrates and protein can provide the same energy boost without affecting sleep.
Check the caffeine content. Many pre-workout supplements contain high amounts of caffeine, sometimes equaling multiple cups of coffee. Knowing how much caffeine is in your supplement can help you avoid unintentionally interfering with sleep. Research suggests that supplements containing about 217 milligrams of caffeine per serving be consumed at least 13 hours before bedtime.
Time your intake wisely. If you decide to use a pre-workout supplement, try to consume it earlier in the day rather than right before an evening workout. Stimulants—like caffeine—consumed later in the day can make it harder to fall asleep.
Look for simpler alternatives. Some pre-workout supplements are lower in caffeine or include natural energy sources like beetroot. Trying these options may reduce the risk of sleep disruption while still supporting your workouts.
Our Expert Take
Though it may be intriguing to choose a pre-workout supplement high in caffeine, doing your due diligence and being mindful of ingredients and timing of consumption can help protect not just your sleep but your gains at the gym too–given the importance of sleep on athletic performance and muscle building. Pairing thoughtful supplement use with consistent, quality sleep can help you feel more energized, recover faster and make the most of your training sessions.
Read the original article on EatingWell
