While plenty of studies encourage morning work outs for better sleep, there is evidence that working out at any time can boost your snooze. However, working out before bedtime can create a challenge of feeling sleepy at the right time.
Don’t hop into bed right after that intense kickboxing session; try these tips from Pop Sugar to be better equipped to collect shut-eye after your late night work out:
Opt for Low Impact: While you may be in a rush to get in shape, it’s best to save those truly intense workouts for the mornings. Go for a walk or light jog if you have to work out at night, and always end those sessions with stretching or yoga to further relax your muscles for bed.
Cool Down Fast: It’s hard to sleep when you are hot and sticky, but taking a warm bath or shower can make things easier. Before we get our shut-eye, the core temperature of our bodies drops, signaling that it’s time to get ready for bed. Taking a shower will dramatically help the body drop its temperature a few degrees, causing you to feel drowsy.
Go for a Midnight Snack: After using a lot of your energy during your late-night work out session, it’s likely that you’ll have a rumbling tummy to deal with. There’s no need to feel guilt, but be sure to choose foods that promote sleep, containing protein and carbs for your recovery. Wheat toast topped with peanut butter or whole grain cereal and milk are great options!
And of course, don’t forget your sleep hygiene! Remember to stick to relaxing activities, stay away from electronics, and keep your bedroom dark, cool and quiet. Getting 7-9 hours of sleep each night will better support your physical fitness and give you an edge over the competition.
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