Pushing your workouts too late in the day can interfere with your ability to wind down at night. Aim to finish intense exercise before 5:30 PM if possible. To support recovery and relaxation post-workout, some people benefit from cold plunges or hot baths—though results can vary. Supplementing with magnesium and taurine may also help the nervous system settle down after training.

4. Transitioning From Day to Night

If you find it hard to mentally shut off at night or take too long to fall asleep, your circadian rhythm may be off. Try waking with the sun and simulating sunrise and sunset indoors by adjusting your lighting. In the evening, dim household lights, lower your body temperature, and keep a consistent bedtime to help train your internal clock. Supplements like melatonin can also be helpful.