Mitigating sleep problems from evening workouts

emmab0902

Hi all

Due to work and family commitments, most of my training has to take place in the evenings during the week. Training for me is anything between 2.5 and 4.5km sessions in the pool (I'm a competitive swimmer).

I've noticed that evening workouts seems to disrupt my sleep pattern, making me even less of a morning person than usual lol.

When I swim on the weekends I can do morning or early afternoon sessions, and my sleep is much better.

Given that I'm stuck with my current schedule for at least the next six months, does anyone have any tips or ideas about how to minimise the negative impact on sleep?

lorrpb

Congrats on your great swimming! Late day exercise can definitely be a sleep disrupter for some people. You might want to avoid an pre-workout supplements. Do a good cool down/stretch session afterwards. Consider chamomile tea as a relaxer before bedtime and maybe even some melatonin.

emmab0902

Will try the tea. I don't use any pre workout supplements, and am very wary of melatonin but will definitely give the tea a go. Thanks!

lorrpb

Plain yogurt can help you relax too. I say plain because most of the fruit yogurt has a lot of sugar , which will help keep you amped up.

Cbean08

Get into a good cool down routine.

Finish your swim and then stretch out on the side of the pool. Bring your heart rate back to normal and then shower/change and sit down for the night. If you eat dinner after you swim, maybe go for another slow 20 minute walk outside. For me, I find it helps me digest which improves my sleep.