WEBVTT

00:00:00.593 --> 00:00:03.677
Late exercise does not disturb everyone’s sleep.

00:00:04.003 --> 00:00:06.727
If you feel wide awake afterwards, consider the

00:00:06.641 --> 00:00:11.310
workout, caffeine, travel and bedtime routine together before

00:00:11.223 --> 00:00:14.040
deciding that evening training can never work for

00:00:13.940 --> 00:00:14.373
you.

00:00:15.167 --> 00:00:18.717
Include the journey home, washing and settling down

00:00:18.630 --> 00:00:20.409
when deciding when to finish.

00:00:20.708 --> 00:00:23.433
A shorter session may leave a more realistic

00:00:23.346 --> 00:00:26.616
sleep opportunity than using every minute until the

00:00:26.529 --> 00:00:27.642
gym closes.

00:00:28.423 --> 00:00:31.347
If late hard sessions leave you alert, try

00:00:31.261 --> 00:00:34.478
an earlier finish or discuss moving demanding work

00:00:34.444 --> 00:00:37.715
earlier. Keep the end easier rather than adding

00:00:37.628 --> 00:00:40.525
more exercise to exhaust yourself into sleeping.

00:00:41.301 --> 00:00:44.106
Read pre-workout and energy-drink labels.

00:00:44.405 --> 00:00:47.476
Caffeine can interfere with sleep, and a small

00:00:47.389 --> 00:00:50.180
serving is not automatically stimulant-free.

00:00:50.479 --> 00:00:53.004
Do not use alcohol as the routine solution

00:00:52.917 --> 00:00:54.829
to feeling wired at bedtime.

00:00:55.588 --> 00:00:57.766
Compare a few similar evenings.

00:00:58.079 --> 00:01:02.308
Note the session finish, effort, caffeine and approximate

00:01:02.222 --> 00:01:06.851
sleep timing. Change one manageable factor where possible

00:01:06.831 --> 00:01:10.114
instead of rebuilding the entire routine after one

00:01:10.028 --> 00:01:11.033
difficult night.

00:01:11.805 --> 00:01:14.410
If poor sleep persists or affects your day,

00:01:14.762 --> 00:01:16.394
seek professional advice.

00:01:16.721 --> 00:01:19.418
The full guide offers a practical evening plan,

00:01:19.758 --> 00:01:22.908
while recognising that repeated sleep problems may need

00:01:22.821 --> 00:01:24.746
more than a workout adjustment.