Why does your body stay revved up after an evening workout?

For many of us, daily life means getting to a run or the gym only in the early evening after work and family duties. Intense exercise raises stress hormones and body temperature, which often makes winding down difficult. Sleep, however, is the single most important factor in muscle stamina, so the final hours of the evening are worth taking seriously.

Three steps to a restful night

Calming the nervous system does not require complicated tricks, but consistent, familiar habits every night:

• Cool down the room and body: Lower the bedroom temperature and take a lukewarm shower so your core body temperature can drop to an ideal level for sleep.
• A soothing evening snack: Enjoy a small berry portion of tart cherry powder and take magnesium bisglycinate about half an hour before bed.
• Turn off screens in good time: Blue light from your phone signals the brain through your eyes that the day is still going, so replace screen time with a book or calm music.

Listen to your body's signals

When you repeat the same small actions night after night, your brain learns to recognize the cues for sleep. You will quickly notice waking up more refreshed in the morning, and your muscles will feel distinctly more relaxed while you brew your morning coffee.