It’s no surprise that most body builders and gym-goers suffer from post-workout insomnia or disturbed sleep. And we all know sleep-deprivation is a no-no when you’re trying to develop a stronger, more muscular physique. Sleep quality varies from one person to another and there could be hundreds of reasons why you are suffering from unsatisfying sleep. But don’t fret! In today’s post, we are giving you simple, practical tips for a good night’s sleep after a particularly brutal workout:
Stop Using Any Electronics in Bed
Don’t make a habit out of scrolling through your mobile phone hours after you’ve prepared to go to bed! The light from your mobile device coupled by loud noise and incessant reading can cause the brain to become active again. When the brain is alert, you will not get any sleep at all. Worse, when the brain finally signals the body to rest, the quality of your sleep becomes poorer so you end up feeling tired and fatigued the next day. Our advice is to leave your mobile phones in inconvenient places before you are ready to go to bed. This way, you won’t be tempted to turn your phone on to lull yourself to sleep.
Exercise in the Morning
While there’s absolutely nothing wrong with exercising after working hours, it’s best to do so in the mornings to improve the quality of your sleep. The body is working at its peak during the day and you have enough energy to expend by working out. During the afternoon, the mind, body and spirit are too tired to go through a brutal workout. By the end of your routine, the brain is alert well beyond bedtime. This makes it hard for you to get some rest. But if say, working in the mornings is not possible, try to work out 3 hours before going to bed. This will give the brain enough time to calm down and switch off.
Setting the Mood
It’s equally important to set up your bedroom in such a way that the brain does not associate it with activities other than sleeping. Do not work on your bed, watch TV, play blaring music or do something that has nothing to do with sleeping. Your bed should be reserved to sleeping, period!
Make it a point to make your bed conducive to sleeping too. Start by changing the sheets, removing clutter and playing soft music that will lull you to sleep. When your bedroom is warm, cozy and comfortable, sleep will come naturally.
Develop a Sleeping Ritual
Humans are a creature of habit. Developing a sleeping ritual is a great way to help the brain transition from being alert to being sleepy. You can adjust your sleeping ritual accordingly but make sure to stick to the main habit to prep the brain. For example, start prepping yourself to bed at a certain hour. You can do this by brushing your teeth, washing your face and then eventually closing the lights. Do this every night until the body starts adapting to your nighttime routine.
Avoid Stimulants of All Kinds
Stimulants like caffeinated drinks should be avoided at least six hours before working out. Drinking coffee two hours after sleeping will cause disrupted sleep or post-workout insomnia. If you are a coffee or tea drinker, reduce your consumption of these drinks to 1 to 2 cups per day. Never drink coffee or tea after 12 noon so you don’t generate excess energy during the nighttime.