Evie Summers
Working out before bed has traditionally been discouraged, but recent studies have found that some types of exercise, even in the evening, won't impact your sleep. In fact, some research suggests that exercise can help you fall asleep faster and improve your sleep quality. However, it's important to choose the right type of exercise and the right time to do it. Vigorous workouts, for example, can stimulate your nervous system and raise your heart rate, making it difficult to fall asleep. So, what should you do after work to help you sleep?
| Characteristics | Values |
|---|---|
| Sleep | Aim for 7-9 hours of sleep every night |
| Avoid caffeine too late in the day | |
| Avoid bright lights before bed | |
| Keep your bedroom dark, quiet, and cool | |
| Avoid naps later in the day | |
| Avoid exercise too close to bedtime | |
| Avoid alcohol | |
| Eat a light dinner several hours before bed | |
| Avoid refined sugars, excessive carbohydrates, and greasy foods | |
| Eat foods with healthy fats and fiber | |
| Stay hydrated | |
| Exercise | Regular exercise reduces daytime sleepiness |
| Take a walk during your lunch hour or after work | |
| Try exercising at your desk or get a standing desk | |
| Take activity breaks every few hours | |
| Keep your workplace window shades open to let in sunlight |
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What You'll Learn
Avoid caffeine, nicotine and alcohol before bed
Feeling tired after work is completely normal, and one of the main reasons for this is that you're using all your available energy throughout the day. If you're feeling exhausted after work, one of the best strategies is to prioritize sleep and get the high-quality rest you need.
To improve your sleep, it is recommended to avoid caffeine, nicotine, and alcohol before bed. Caffeine is a stimulant and the most widely consumed psychoactive drug in the world. It is commonly found in tea, coffee, chocolate, cola, and energy drinks. While the effects of caffeine vary from person to person, it generally makes it difficult to fall asleep and may cause you to sleep more lightly. The stimulating effects of caffeine can last for hours, even after the initial jolt wears off, so it's recommended to stop consuming caffeinated products at least three to eight hours before bedtime.
Nicotine is also a stimulant that can promote alertness and make it harder to fall asleep and stay asleep. If you wake up during the night and consume nicotine, you may find it even more challenging to fall back to sleep. It is advised to avoid smoking at least two hours before bedtime and refrain from smoking if you wake up in the middle of the night.
While alcohol may initially make you sleepy, as your body processes it, it can disrupt your sleep and reduce sleep quality. It is recommended to avoid alcohol for at least three to four hours before bedtime. However, the exact timeframe may vary depending on individual factors, such as sensitivity to alcohol and medication use.
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$17.31
Exercise in the early evening
Exercise is a great way to improve your physical and mental well-being. It is important to note that the best time to exercise depends on individual preferences, lifestyle, and goals. While morning exercises are touted for their ability to kickstart your metabolism, boost energy levels, and improve mental focus, mood, and productivity for the day, evening exercises have their own set of advantages.
Evening exercises, particularly those performed in the early evening, offer a great way to unwind and release the tension accumulated throughout the day. They can serve as a beneficial stress-relief mechanism, triggering the release of endorphins that promote relaxation and alleviate stress. Additionally, your muscles and joints tend to be warmer and more flexible in the evening, reducing the risk of injury and enhancing your range of motion during workouts.
If you're looking to boost strength gains or performance improvements, evening workouts might be more suitable. A study published in 2021 found that muscle strength is typically highest in the afternoon and evening, and another study showed that participants were able to perform more physical activity in the evening. This could be attributed to the fact that body temperature is highest in the evening, helping to warm up the muscles and improve flexibility, thus reducing the risk of sprains and strains.
However, it is important to be mindful of the intensity and timing of your evening workouts. Opt for light to moderate-intensity activities such as yoga, jogging, or brisk walking, and ensure you complete your workout at least one hour before bedtime, with some recommendations suggesting 90 minutes as the ideal gap. This will give your body enough time to wind down, as vigorous exercises too close to bedtime can stimulate your nervous system and raise your heart rate, making it difficult to fall asleep.
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Take a warm bath
Taking a warm bath after work is a great way to relax and prepare for a good night's sleep. Here are some tips to maximize the benefits of a warm bath before bedtime:
Timing is key: Aim to take your bath one to two hours before bedtime. This timing allows your body to cool down gradually, which is essential for inducing sleep. The body's core temperature naturally drops at night, reaching its lowest level in the middle to later stages of sleep. By taking a warm bath earlier in the evening, you're mimicking this natural temperature drop, signaling to your body that it's time to wind down and prepare for sleep.
Water temperature matters: The ideal water temperature for your bath is somewhere between 100 to 104 degrees Fahrenheit (38 to 40 degrees Celsius). This temperature range is warmer than your body temperature but not too hot, ensuring comfort and effectiveness. The warm water will help relax your muscles, reduce stress, and improve circulation, setting the stage for a restful night.
Duration of the bath: You don't need to soak for hours; 10 to 25 minutes is the recommended duration. Even a short 10-minute bath can provide benefits, and longer soaks may start to dry out your skin. If you use bath oils or lotions, be sure to apply them before you get out of the bath to lock in moisture.
Create a relaxing atmosphere: Enhance your bath experience by creating a soothing atmosphere. Dim the lights, light some candles, and play calming music. Consider adding bath salts or essential oils to the water to promote relaxation. You can also use a bath bomb or bubble bath to create a luxurious, indulgent experience.
Listen to your body: Everyone's preferences are unique, so pay attention to what works best for you. You might find that a slightly cooler or warmer bath suits your needs, or you may prefer a longer soak. Experiment with different temperatures and durations to find your perfect bath ritual.
Combining a warm bath with other healthy sleep habits, such as regular exercise, a cool bedroom environment, and avoiding stimulants like caffeine and alcohol, can significantly improve your sleep quality. So, the next time you're feeling tense after a long day, draw yourself a warm bath and let the stress melt away as you prepare for a good night's rest.
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Limit screen time
Limiting screen time is an important step towards improving your sleep quality. Screens emit blue light, which is known to suppress the production of melatonin, a hormone that helps us relax and fall asleep. Reducing your exposure to blue light from electronic devices such as smartphones, computers, tablets, and televisions can have a positive impact on your sleep. Here are some ways to limit screen time and improve your sleep:
Firstly, it is recommended to avoid using electronic devices with screens for 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. If you can extend this buffer to 90 minutes or even two hours, research suggests that the benefits to your sleep quality can be even greater. During this time, you can engage in relaxing activities such as quiet reading, low-impact stretching, listening to soothing music, or practicing relaxation exercises.
Secondly, make your bedroom a screen-free zone. Remove televisions, tablets, laptops, and other electronic devices from your bedroom to signal to your brain that this space is solely for relaxation and sleep. If you need to have your phone in the bedroom, avoid charging it on your nightstand or keeping it on your bed. The goal is to reduce the temptation to check your devices constantly and disrupt your sleep.
Thirdly, be mindful of the content you consume on screens, especially before bed. Certain types of content, such as action-packed thrillers or stimulating social media feeds, can get your brain worked up when it's supposed to be winding down. Opt for more mellow and relaxing content if you must use screens before bedtime. Additionally, be cautious of notifications and alerts, as they can easily distract you and disrupt your sleep.
Finally, while it may be challenging to completely avoid screens before bed, you can take steps to reduce their negative impact. Consider using blue light filters or wearing glasses that block blue light to minimize your direct exposure. Additionally, experiment with different types of lighting in your bedroom. Dimmer lighting affects melatonin production to a lesser extent, so consider using lower intensity bulbs or a lamp instead of bright overhead lights.
Remember, everyone's relationship with screens is different, so find what works best for you. Limiting screen time is just one aspect of improving your sleep hygiene, and combining it with other healthy sleep habits will help you optimize your sleep quality.
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Keep your room dark
Keeping your room dark is essential for a good night's sleep. Darkness helps stimulate the production of melatonin, a hormone that aids in falling asleep quickly and staying asleep until you complete all your sleep cycles.
- Invest in blackout curtains or blinds to block outside light effectively.
- Cover the windows with aluminium foil as a low-cost alternative to block light.
- Seal the gap between the door and the floor with a rolled-up towel to prevent light from entering.
- Turn off hallway lights before bedtime or use motion-sensor nightlights with dim, ambient lighting.
- Minimize the use of electronics and screens before bed, as the light and stimulation can disrupt your sleep.
- Use a small, low-power lamp with a warm colour temperature to help transition to bedtime and complete darkness.
- Wear an eye mask to block out light if you cannot eliminate light sources or prefer not to.
By following these tips, you can create a dark and relaxing environment that promotes restorative sleep and enhances your overall health and well-being.
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Frequently asked questions
There are several habits that can help improve your sleep quality. These include limiting screen time and caffeine intake past noon, getting seven to nine hours of sleep every night, and going to bed at the same time every night.
Some pre-sleep rituals that can help you sleep better include taking a warm bath, listening to soothing music, doing yoga poses or stretches, meditating, and journaling. It is also beneficial to keep your room dark, quiet, and at a comfortable temperature.
Recent studies have shown that exercising in the evening does not disturb sleep as long as it is moderate-intensity activity and ends at least one hour before bedtime. Light to moderate-intensity exercises such as yoga, stretching, and cardiovascular exercises are recommended.
