1. Anxiety & Stress
One of the most effective ways to calm the mind and body is through resonance breathing, which helps activate the parasympathetic nervous system (your "rest and relax" mode). You can also support this response with natural supplements like magnesium and ashwagandha.
2. Stimulants
While nicotine can have a calming effect for some, it also stimulates certain hormones that may heighten anxiety or restlessness. Similarly, caffeine can provide energy but can also trigger jitters or sleep disturbances. If you're sensitive to caffeine, try to keep it to the morning hours only. To support calm focus without overstimulation, consider alternatives like GABA and L-theanine.
3. Overtraining
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.
