1.\u00a0Don\u2019t work out too close to bed time<\/p>\n
Yes \u2013 working out is proven to help you sleep better. But there\u2019s also lots of evidence that working out very close to your bedtime can delay your body\u2019s natural ability to fall asleep<\/a>. After all, exercise (especially intense exercise) raises the heart rate, raises your body\u2019s core temperature and also causes your body to release epinephrine (an adrenaline).<\/p>\n Try to get that workout in a little earlier, so you have an hour or two after your workout to relax, before climbing into bed.<\/p>\n 2.\u00a0Take it down a notch<\/strong><\/p>\n The latest research is showing that a very high-intensity workout can be detrimental to sleep, especially if it\u2019s performed close to bed time.<\/p>\n The high intensity of the workout releases adrenaline in the body and also cortisol (a steroid that\u2019s usually released when you\u2019re stressed). All of this interferes with your body\u2019s natural sleep mechanisms.<\/p>\n Also, high intensity workouts can cause oxidative stress. This is when there\u2019s an imbalance between the body\u2019s production of free radicals and its ability to neutralise their effect with antioxidants. And in case you didn\u2019t know, free radicals or oxidants are highly reactive molecules that break down your DNA; they\u2019re responsible for ageing, among other things.<\/p>\n We\u2019re not saying your workouts need to be very mild; we\u2019re just saying it\u2019s a good idea to avoid too much high-intensity exercise.<\/p>\n 3.\u00a0Stay hydrated<\/strong><\/p>\n Drinking water during your workout \u2013 and after \u2013 slows the body\u2019s response to some of the stress hormones, like cortisol, that are released during a high-intensity workout.<\/p>\n 4.\u00a0Take a hot bath after your workout, rather than watching TV\u00a0<\/strong><\/p>\n Screens (iPads, cellphones, computers and TVs) activate the brain and engage brain activity. So if you watch TV right before bed \u2013 or worse, in bed \u2013 then you must expect that it\u2019ll take a while for your brain to wind down, and your body too. Instead of spending time in front of a screen, take a soothing hot bath, read a book or meditate, as these activities relax mind and body, making sleep much easier.<\/p>\n 5.\u00a0Cut off your caffeine intake after 5pm<\/strong><\/p>\n Yes \u2013 a shot of caffeine before your afternoon workout is a good idea, since the caffeine helps your body rev up, so you get the most out of your workout. But try to get that espresso in before 5pm.<\/p>\n And if you\u2019re not working out, then definitely ditch the coffee, because caffeine has been shown to affect the function of the adrenal gland. Too much caffeine over-works this gland, and causes it to secrete too much adrenaline. If you want to fall asleep quickly and peacefully, avoid excessive quantities of caffeine.<\/p>\n If the science of fitness fascinates you, then check out Trifocus Fitness Academy\u2019s Personal Training Certification<\/a>, or its Sports Conditioning certification<\/a>. With these certifications, you\u2019ll understand how and when to exercise, and how to get the best results.<\/p>\n![\"Follow](\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2016\/11\/motivation_june11-300x274.jpg\")
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