Three Ways To Avoid Insomnia After Working Out
While there is evidence which proves exercise is good for sleep, working out too close before heading to bed can actually have an adverse reaction due to the amount of adrenaline still in the body. Unfortunately for some of us, busy work schedules means getting our daily dose of physical activity has to be later in the evening.
So what can you do to avoid suffering from insomnia? Here, we outline three steps you can take that will help you drift off seamlessly after a sweaty workout:
Use your evening time slot for lighter activities such as a long walk or a medium-paced jog. If you’re feeling even more adventurous, why not try some yoga exercises. Save the more physically demanding workouts for the weekend and the days you have more free time in the mornings. Also you may want to consider trying a few poses such as the Happy Baby or Corpse pose, which are soothing movements that help to regulate breathing.
After your workout try taking a warm bath or shower before getting into bed. Research has shown that core temperature naturally drops at night, which helps to kick-start your body’s sleep system. Stepping out of a hot shower or bath therefore has the same effect and can trigger these same systems, causing drowsiness.
It’s important to consume the correct amount of food after a workout, as eating too much can cause you to feel bloated while not eating enough will leave you with a rumbling stomach. If exercising late at night the best type of snacks to go for is something full of carbs and protein, both of which are vital to recovery. For example, whole-grain toast with peanut butter, a glass of milk or low-fat cheese with crackers are all ideal.
So there you have it, three simple steps that can help you get more relaxed and ready for sleep at night. Why not give one of them a go!
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About Matt Lawson Matt Lawson is a UK based sports journalist who covers all the latest football (soccer) news and matches for the Press Association. A keen Newcastle United fan, Matt is usually found either watching or playing the beautiful game.