For many gym-goers, nighttime is the only time to fit in a workout. But training past 8 p.m. can also trigger physiological adaptations that could interfere with circadian rhythms and natural sleep patterns. “The primary thing to be proactive about is protecting your sleep,” says Samantha McKinney, RD, Life Time trainer, dietitian, and national program manager for nutrition and metabolism. “If working out late is disruptive to sleep patterns, implementing strategies to dampen those effects is important.” McKinney and other experts share their top wind-down tips.
1) Cool Down
Spend the first five minutes after your workout bringing your heart rate down to baseline levels with low-intensity cardio, followed by long-hold static stretching and foam rolling, says Life Time personal trainer Joe Meier, CSCS.
Finish up with a short breathwork session: Take 10 full, slow breaths, exhaling for about twice as long as you inhale.
“Breathwork and meditation can help you channel energy [from your workout] into a more relaxed and focused state,” explains Matthew Hurley, a Colorado-based endurance coach and the owner of Wyld Endurance.
2) Continue to Hydrate
Ideally, you’ve been hydrating throughout the day to get ahead of potential fluid loss during your workout. Saving your day’s hydration for after your workout can lead to bathroom trips disrupting your sleep.
Drinking a high-quality electrolyte blend is one of the best ways to balance body fluids, McKinney advises.
“Most of us could benefit from some electrolyte support,” she says, And though the best time to use electrolytes to optimize hydration is prior to exercise, it can be valuable during and after exercise — especially if you’ve lost a notable amount of sweat.
3) Prefuel and Refuel
Meier advises consuming about 30 grams of protein as part of your dinner before working out. (Learn more about this macronutrient and how to get it from healthy sources at “Here’s What 30 Grams of Protein Looks Like.”)
Then, “during workouts, consider a gentle-on-the-stomach blend of essential amino acids,” says McKinney. “Think of these as already-broken-down proteins that can help build and repair muscles and kick-start your recovery process.”
Postworkout, choose a light, protein-rich snack, such as Greek yogurt or cottage cheese with veggies, like cucumbers or celery for added hydration, suggests Meier. If eating close to bedtime doesn’t sit well with you, a shake can be a nice alternative.
4) Supplement for Sleep
Taking 1 to 3 mg of melatonin about 30 to 60 minutes before bed can signal to the body that it’s time to wind down, though McKinney notes that it’s best when taken only intermittently.
Magnesium glycinate, magnesium malate, and magnesium citrate each can aid relaxation and support muscle and nerve function; doses vary, but generally, taking 200–400 mg of magnesium in the evening is best.
CBD, as well as calming herbs like lavender, valerian root, and chamomile, can also promote sleep. (Learn more at “Which Nutrients and Supplements Can Help Me Sleep?“)
5) Take a Cool Shower
A warm shower or bath before bed can be relaxing for many, but some athletes may want cool water instead to lower their body temperature after a bout of evening activity in order to wind down and fall asleep.
“Taking a cool shower — it doesn’t need to be freezing cold — is a good strategy,” says Meier.
Whatever temperature you prefer, don’t skip bathing before bed. A shower or bath is important not only for good hygiene but also as a transitional ritual.
6) Turn Down the Lights
Bright light — and especially blue light from screens — stimulates your internal clock.
While you’re at the gym, try to avoid areas with a view of television screens. Use a towel to cover the lights on equipment, and set your smartphone to a nighttime setting. You can also download an app that filters out blue light or wear blue-light-blocking glasses if you can safely exercise while wearing them.
Back home, dim the lights, and power down your screens at least an hour before bedtime, allowing your mind and body to reap the maximum benefits from a good workout.
