Schoolchildren deal with homework and afterschool activities, stay at home parents deal with housework and helping their children, people in corporations deal with deadlines, and those who commute deal with traffic jams. Stress is everywhere we look and one of the most effective ways to deal with it is to engage in a fun activity during the day. Even after spending an active way, we can still find it difficult to relax in the evening. We’re here to help – here are some effective ways to lower your stress levels and fall asleep easier after an active day.
After hiking
While walking is something we do every day, hiking is much more challenging. Long, strenuous hikes can last for hours at a time, and when we finally get back home, we can find it difficult to relax and calm down. The adrenaline and excitement we feel during the hike can last for a long time, but you need to cool off if you want to be able to recover. If you don’t want to feel (too) sore the following day, it’s good to stretch and take a long, hot shower because it sets the blood flowing and can help ease some of the aches. Sleep will help you recover after long hikes, and a glass of warm milk in the evening is a good idea. Because milk contains tryptophan and melatonin, you will find it easier to fall asleep, and if you’re lactose intolerant, soy or almond milk will do the trick.
After cycling
Bike rides are an amazing way to be more active, get from point A to point B faster, and save both some money and the environment along the way. On the other hand, your muscles may protest that evening and the following days and you should show some love to your body. Drinking plenty of water is imperative because you don’t want to dehydrate, but you should also focus on the right foods. Because this is a strenuous activity, you’ll need everything: carbs, proteins, and fats. In addition, snacking on different nuts during and after your cycling session will help you feel full and relax. Because nuts are rich in selenium, melatonin, and tryptophan, they will help you fall asleep in the evening.
After running
Running is one of the most exhausting activities we can engage in, and it’s no wonder it’s recommended for people who not only want to lose weight but also to stay in shape. Because short runs and sprints are different than long runs and marathons, you need to adjust your diet according to your preferred type of workout. Whatever you choose, protein should be added to your diet, and mushrooms are a great source of fiber and protein. Shiitake, Maitake, Enoki, and Siberian Chaga are among the most popular mushrooms on the market, and you can prepare them so that it’s most convenient for you. Take them fresh, pickled, or take powdered extracts – they will give you strength and help you recover after an exhausting run.
After trekking
Trekking is amazing, it fills you with adrenaline and gives you a special feeling of accomplishment, but it’s also very demanding. In order to recover and be able to sleep before you reach your camp, you should start preparing the way before you even reach your camp. Slow down your pace, and when you reach your destination, take your time to stretch. A good dinner will also help your sore muscles, so pack plenty of meat, nuts, and cheese. Milk and cheese are rich in calcium, but what is more, cottage cheese contains a large amount of protein called casein that can help your muscles recover during the night so you can wake up feeling well-rested the following morning.
After swimming
After swimming, your body craves carbs and proteins, so don’t hesitate to restore your glycogen levels with delicious and nutritious foods such as frozen fruit smoothies, pita and hummus dips, and some chocolate milk. Also, remember that your body sweats even in water, so staying hydrated is imperative, especially if you want to go to bed early and get enough sleep. Keep in mind that green and black teas contain caffeine, so drinking these in the evening isn’t a good idea. Instead, opt for peppermint, chamomile, or perhaps ginger.
Being able to be physically active is a blessing, and if you’re looking for ways to stay strong and fit, you shouldn’t skip an opportunity to have a good workout. On the other hand, you don’t want to push yourself too hard and end up with an injury. This is the reason why focusing on relaxation techniques is as important as is focusing on the workouts. When you get a good night’s sleep, you help your body recover and take on new challenges with ease.
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