I notice that if I work out after work (~6pm) and the intensity level is up, I sleep really poorly that evening. It's as if I can't relax in bed and I sleep very restlessly. What can I do to fall asleep soundly after working out in the evening?
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This isn't an uncommon problem. Doing a short burst, high intensity workout can actually help keep you awake if you're trying to cram for an exam (for example). In your situation though, this side-effect is not desirable.
Various things can be going on in your body after exercising that can keep your body from properly relaxing so that you can get the rest and recovery you need. Various hormone levels change during exercise and your heart rate will obviously be high and need to return to its resting heart level.
Here are some of the more helpful ways of dealing with these changes after you exercise to help you return to more "normal" levels that I have come across:
Other general tips for getting a good night's rest:
I would suggest consulting your doctor. Heart rate usually returns to normal after about 15 - 20 minutes after workout, even with no yoga or stretching. In Humans, pineal gland secretes melatonin to control the sleep–wake cycle. Blue light, around 460 to 480 nm suppress production of melatonin in your body.
This is exactly the reason why you don't feel sleepy if spend too much time with computers or tube lights in your house.
Melatonin supplements are available over the counter in most countries, but I think it would be a good idea to check with your doctor before you get on it.
I only have Problems relaxing or sleeping after a workout if i had taken a Pre workout supplement. My body would be destroyed whilst my mind will be racing .
Make sure you're not getting too much Caffeine or NO sups in