Working out is the best you can do to stay healthy and fit. Exercising will release good and happy hormones like endorphins and serotonin. These will work to make you feel more energized and fresh. As a matter of fact, they will neutralize the effect of bad hormones that will make you feel sad and worn out. But as you exercise, your body will also release cortisol, the stress hormone. This will keep you alert during your workout session but will contradict with the production of melatonin, the sleep hormone.
Working out will make you feel more fresh and active and this is not what you need to feel at night. In fact, you have to get your body into a comfortable mood to fall asleep. In this article, you will learn about the best tips that will help you fight post-workout insomnia.
Build Your Routine
Getting into a routine will help fix the operation of your biological clock. People, who usually work out in the morning, will get that kick of energy that will keep them going throughout the day. It will keep them alert and at night you will be able to sleep comfortably.
But if you can’t find the time or energy to exercise in the morning, you might want to schedule your exercise around the same time every single night. This will help your body get into the rhythm so that you are ready to fall asleep easily.
Take a Warm Bath
A warm bath or hot shower will help your muscles relax. Warm water will enhance your blood circulation, thus helping your muscles to relax after a long workout session. After your exercise session, your muscles will feel tensed up and stretched; a warm bath can fix that.
Your body temperature will also rise after an intensive workout session. Different types of exercise will raise your body temperature to different degrees. Cardio, for example, will make your body extra hot; yoga, on the other hand, will not raise your temperature that high. A warm bath will also help your body rebound and will enable you to cool off, allowing you to fall asleep faster and more comfortably.
Picking the right furniture can have a huge impact on the quality of your sleep. Some people think that buying an expensive mattress is enough to enhance good and uninterrupted sleep. However, there are a lot of different aspects to consider when you are picking the best mattress.
A lot of exercise enthusiasts believe that their best bet would be to get a comfortable hybrid mattress. A hybrid mattress combines two support systems; using memory foam and innerspring coils. Hybrid mattresses offer the best of both worlds as they offer the plush of memory foam that will relieve the pain off pressure points. Memory foam will hug your body contours to help you feel more comfortable after a long workout. At the same time, hybrid mattresses will have an innerspring system that will offer the necessary firmness and support your body needs. Too much plush will cause your mattress to sag. You need proper support to align your spine. This will keep your body weight properly supported for a night of healthy uninterrupted sleep.
Consider Soothing Drinks
You probably already know that you should stay away from caffeine in order to sleep comfortably at night. But you can also drink soothing and sleep-inducing drinks that will help you sleep better at night. You can try caraway and chamomile tea that will help you fight off anxiety and insomnia. You can also prepare a healthy sleep smoothie that contains magnesium, vitamin C and potassium. The deficiency in such elements can cause insomnia and will deprive you of sleeping soundly. Use leafy greens, bananas and berries to give your body the nutrients it needs to sleep properly.
You are your best personal trainer. You can train your body to do whatever you need it to do by listening to it and understanding its limitations. Consider soothing and calming practices like chanting or meditation that will help you shake off the busy thoughts of the day. Following these tips will definitely help you sleep better at night after an intensive workout session.
This post was last modified on November 13, 2017, 9:15 am