It’s midnight and you’re ready to wash clothes and scrub the floors. Sure it could be the coffee you drank at lunch, or maybe it’s the workout you snuck in a few hours ago. According to a study published in the November 2015 issue of American Physiological Society, evening exercise activates sympathetic activity. The sympathetic nervous system (SNS) controls involuntary functions of the body. When it’s turned on, two hormones (norepinephrine and epinephrine) are released, triggering fight-or-flight mode. Even though you may feel exhausted at the end, your after-work workout is raising your heart rate, increasing your core body temperature and transforming you into a superhero when you really need to be snoozing.
That being said, night owls will be night owls. If you absolutely cannot squeeze in a sweat session before 5 pm – because you don’t have the energy early in the day or don’t have the time – it’s okay. Exercise has its benefits, no matter what time you start. But if you’re worried you won’t wind down when the workout’s done, follow these habits to induce a more restful night.
Have a light but nutritious dinner
Working out in the evening may get you home later than your usual dinner time. Too bad, so sad. Skipping a meal right now may sound like a clever weight-loss plan, but it will actually set you up for failure. Your muscles don’t care what the clocks says; they need fuel to repair and rebuild. The best solution is to eat something small that offers a big nutritional impact. The key components you need are protein and carbohydrates. You’re not trying to fill your belly to capacity, so stick with something light and simple, such as:
- Veggie-filled omelet
- Almond butter and jelly sandwich
- Cooked lentils tossed with fresh tomatoes and onion
- Yogurt with a topping of berries and walnuts
- Peanut butter and banana protein smoothie
Stop eating at least an hour before bedtime
Ideally, you’d have about three hours to spare after dinner and before bed. But late-night sweating can steal this precious time. So even if you enjoyed a light entree, give your body at least an hour to digest. Otherwise, lying down with a full stomach can cause heart burn or acid reflux. You’ll end up restless and struggling to get quality shuteye.
Create a memorable routine
On days you don’t exercise at night, try to implement a bedtime routine that helps you gradually shut down and fall asleep. An hour before hitting the hay, power down all electronic devices (yes, ALL). Instead, pick up a book or magazine, turn up the A/C to cool off your bedroom and tuck yourself under the covers. Craig Heller, PhD, professor of biology at Stanford University says, ‘When you go to sleep, your set point for body temperature – the temperature your brain is trying to achieve – goes down.’ It’s that drop in body temperature that tells your body it’s time to sleep (WebMd). For some, a soothing soak in the tub helps them slip into a slumber. Of course, stepping out of a hot bath also creates that drop in body temperature that cools you off and calms you down.
If you’re not quite ready to sit still, flow through some yoga stretches. Immediately after, massage your hard-worked muscles with a soothing salve made of eucalyptus and lavender oils. Whatever works for you, do that every day. So on those nights you hit the gym, you have a regular practice that will remind your body what it needs to do (go to bed!).
If you can…
Save heavy training loads for days you’re able to get up and get moving in the morning. The evenings are better suited for an endurance-focused bike ride, a long run or a yoga class, because they’re less likely to overstimulate. If you still have trouble unwinding from a low-intensity workout, widen the gap, meaning allot more time between the end of your session and bedtime.