Restless Nights: When Sleep Eludes On Days Off

Many people who exercise regularly experience insomnia on their rest days. This can be caused by a variety of factors, such as increased energy levels, a lack of physical activity, or even stress and excitement about the following day's workout. Some people find that light physical activity on rest days helps to alleviate this issue, while others suggest maintaining a consistent sleep schedule and pre-bed routine, avoiding screens before bed, or trying natural sleep aids like melatonin or CBD. Additionally, some people find that breathing exercises, yoga, or a weighted blanket can help them relax and fall asleep more easily.

Some light physical activity on rest days may help

If you are having trouble sleeping on rest days, some light physical activity may help. This is backed up by several people who have experienced the same issue and found that doing some light exercise, such as yoga or going for a walk, helped them sleep better.

Rest days are important for muscle recovery and repair, but that doesn't mean you have to be completely inactive. Low-impact exercises like walking, hiking, yoga, pilates, swimming, cycling, and rowing are great options for rest days as they are easy on your body and won't interfere with muscle repair.

On rest days, you can also focus on gentle stretching, which can help improve your flexibility and range of motion. This will not only aid in muscle recovery but also prepare your body for your next workout session.

Additionally, it's important to maintain a healthy diet on rest days. Make sure to eat enough protein to support muscle repair and include complex carbohydrates to restore your glycogen levels. Staying hydrated is also crucial, as water helps prevent muscle cramps and delivers nutrients to your body.

Remember, the ideal rest day will vary from person to person, depending on your normal routine and lifestyle. However, including some light physical activity may be the key to a good night's sleep and optimal recovery.

Try a weighted blanket

If you're struggling to sleep on rest days, a weighted blanket could be a solution. Weighted blankets are commonly used to calm people with anxiety, autism, and attention problems. The pressure they provide is known as "deep touch pressure," which is thought to help switch the body from a "fight or flight" response to a "rest and digest" mode. This pressure also increases serotonin and oxytocin, hormones that promote calmness and well-being, ultimately aiding sleep.

When choosing a weighted blanket, it's recommended to select one that's about 10% of your body weight. For example, if you weigh 150 pounds, a 15-pound blanket is ideal. Additionally, opt for a blanket with quilted pockets or a tight cotton weave to ensure even weight distribution. Materials like cotton are more breathable, so if you tend to get hot at night, they can help regulate temperature.

Weighted blankets come in various materials and styles. Some popular options include:

• Bearaby Cotton Weighted Blanket: This knit blanket is unique as it doesn't contain filling but is made with layers of fabric, providing a comforting weight. It's breathable and comes in different weights and materials, including cotton, Tencel, and velvet.
• YnM Weighted Blanket: This is an affordable, traditional-style weighted blanket filled with glass beads. It comes in a range of weights and materials like cotton, nylon, and microfiber. It's breathable and durable, but some users suggest getting a removable duvet cover for easier washing.
• Baloo Weighted Blanket: If you're looking for a cotton weighted blanket, Baloo offers a smooth and breathable option filled with glass beads. It comes in different sizes, allowing you to share it with a partner.
• ZonLi Weighted Blanket: This is another affordable cotton option with good durability. It comes in various weights, and users recommend getting a removable duvet cover for easier washing.
• Saatva Weighted Blanket: For a luxurious option, the Saatva weighted blanket is made of 100% cotton velvet, giving it an upscale feel. It comes in two weights and features diamond quilting to keep the glass beads evenly distributed.
• Comma Home Minky Weighted Blanket: This velvety weighted blanket is made from recycled water bottles, making it a more sustainable and affordable option. It comes in two weights and has duvet loops to secure it to your duvet cover. It's machine washable but spot cleaning is recommended.
• Aricove Weighted Blanket: If you're interested in a bamboo option, the Aricove weighted blanket has a silky feel and helps keep you cool. It incorporates layers of microfiber for a consistent feel, and it comes with a travel case for easy storage and transport.
• Nolah Chunky Knit Weighted Blanket: If you like the knit style but want a more affordable option, the Nolah blanket is a good choice. It has a tighter weave, helping it hold its shape better. However, it only comes in two colors and two weights, and it needs to be spot cleaned.

Avoid caffeine and take magnesium

If you're struggling to sleep on rest days, it's important to consider your diet and the types of food and drink you're consuming. Caffeine is a well-known stimulant that can negatively impact sleep, so it's best to avoid it, especially later in the day. Instead, focus on consuming foods and supplements that promote relaxation and improve sleep quality.

Magnesium is a mineral that plays a crucial role in hundreds of processes in our bodies. It helps relax our muscles and can be effective in promoting relaxation before sleep. Magnesium can be found in many foods, including green leafy vegetables like spinach, nuts and seeds such as almonds, whole grains like brown rice and quinoa, legumes like beans and lentils, and fruits such as avocados and bananas. The recommended daily amount of magnesium for adults is 400-420 mg for men and 310-320 mg for women.

If you're having trouble sleeping on rest days, try incorporating magnesium-rich foods into your diet or speak to your doctor about taking a magnesium supplement. Magnesium glycinate and magnesium L-threonate are two forms of magnesium that have been found to improve sleep quality and duration. Additionally, magnesium citrate can be used to treat constipation, which may also improve sleep quality.

It's important to note that high doses of magnesium from supplements can cause side effects such as diarrhoea, nausea, and cramping in some people. It's always best to consult with your doctor before taking any new supplements to ensure they are safe and appropriate for you.

Try breathing exercises

If you're struggling to sleep on rest days, it may be helpful to try breathing exercises. These techniques are scientifically proven to activate your body's relaxation response, reducing stress and helping you fall asleep.

Set the Stage

Before you begin, set the stage for sleep by making your environment as comfortable and soothing as possible. Dim the lights, turn off electronic devices, cool down the temperature, or light a scented candle. The goal is to create a peaceful and inviting space.

Choose Your Technique

There are several breathing techniques you can experiment with to find the most relaxing method for you.

• 4-7-8 breathing (also known as "relaxing breath":) Inhale for 4 seconds, hold your breath for 7 seconds, and then exhale slowly for 8 seconds. This technique helps to slow down your breathing, calming the mind and body and preparing you for sleep.
• Diaphragmatic breathing: Lie on your back and place one hand on your chest and the other on your belly. Inhale slowly and deeply into your abdomen, feeling your lower hand rise as your diaphragm expands. Then, exhale and feel your diaphragm lower while keeping your chest still. Repeat this cycle for 2-5 minutes.
• Alternate nostril breathing: A yogic breathing technique that involves breathing through one nostril at a time. Close one nostril and inhale through the open side, then switch and exhale through the other nostril. Continue alternating nostrils with each breath.
• Progressive muscle relaxation with breathing: Tense each muscle group (e.g., fists, feet, shoulders) for 5 seconds, then relax for 30 seconds while focusing on the sensation of tension melting away. Combine this with mindful breathwork by inhaling before tensing your muscles, holding your breath, and then exhaling as you relax.
• Mindful breathing: Find a comfortable position and focus on your breath. Inhale deeply through your nose, then exhale slowly and controlled through your mouth. If your mind wanders, gently bring your attention back to your breath.
• Counting breaths: As you inhale and exhale deeply into your belly, count each breath cycle from 1 to 5, then start again. This helps to keep your mind focused and prevents it from wandering to worries or anxieties.
• Bhramari pranayama breathing (humming bee breath): This yogic technique involves exhaling while making a gentle humming sound and focusing your attention on the area between your eyebrows.
• Kumbhaka (4-4-8 rhythmic breath counting): Inhale for a count of 4, hold your breath for 4 seconds, then exhale slowly for a count of 8. Repeat this cycle, using the rhythm to lull yourself to sleep.
• Box breathing: Inhale slowly through your nose for a count of 4, hold your breath for 4 seconds, exhale through your mouth for 4 seconds, and then hold your breath again for 4 seconds. Repeat this cycle.
• The Papworth method: Focus on your breath and count to 4 as you inhale through your nose, then exhale through your nose. Observe the rising and falling of your belly as you breathe.
• The roll breathing method: Lie on your back with bent knees and place one hand on your belly and the other on your chest. Inhale through your nose, filling your lower lungs, then exhale through your mouth with a whooshing sound. Repeat this cycle of breathing for 3-5 minutes.

Tips for Success

• Take your time: Don't rush through the exercises. Focus on each breath and the sensation of the air moving in and out of your body.
• Consistency: Incorporate these exercises into your daily routine and perform them at the same time each night to signal to your body that it's time to wind down.
• Avoid common mistakes: Don't force your body into an uncomfortable breathing pattern. If a technique doesn't feel right for you, modify it or try a different one.
• Manage expectations: Don't expect immediate results. While you may feel more relaxed after a single session, the most significant benefits come with regular practice.

By incorporating these breathing exercises into your bedtime routine, you can improve your sleep quality and overall health.

Avoid screens an hour before bed

If you're struggling to sleep on rest days, it might be worth considering your screen time habits. While it can be tempting to scroll on your phone or binge-watch a TV show before bed, the blue light emitted by these devices can interfere with your sleep. Blue light suppresses the production of melatonin, the hormone that makes you feel tired and ready for sleep. As a result, you may find it harder to fall asleep, and your sleep-wake cycle can be disrupted, leading to insomnia.

So, what can you do to avoid screens before bed and improve your sleep? Here are some tips:

• Set a technology curfew: Aim to put your devices away at least an hour before bedtime. This gives your brain a chance to wind down and signals to your body that it's time to sleep.
• Use blue light filters: Many devices have settings or apps that reduce blue light exposure in the evening. You can also invest in blue-light filtering glasses, which have been found to be effective in improving sleep.
• Avoid screens in total darkness: The contrast between a bright screen and a dark room can strain your eyes. If you need to use your device, dim the brightness and turn on a soft lamp.
• Create a screen-free zone in your bedroom: Keeping your bedroom a screen-free zone helps signal to your brain that it's time for relaxation and sleep. If you want to use your device for sleep-centered content, such as a Sleep Story or white noise, that's fine, but try to avoid screens in general.
• Stick to a supportive bedtime routine: Establish a relaxing bedtime routine that doesn't involve screens. This could include listening to music, reading a book, journaling, or sipping chamomile tea.
• Choose relaxing content: If you do use screens before bed, opt for passive screen time, such as watching TV, instead of active screen time, like playing video games. Avoid stressful or stimulating content and choose something that will help you feel calm and relaxed.

Remember, it's not just about avoiding screens; maintaining excellent sleep hygiene is crucial. This includes getting bright light exposure during the day, avoiding caffeine and large meals close to bedtime, and keeping your bedroom dark, cool, and quiet. By combining these strategies, you'll be well on your way to improving your sleep on rest days.

Frequently asked questions