Do you find it difficult to unwind after work? We know, it’s hard – especially if your mind is ticking 24/7! To help you switch off each evening, we’ve rounded up our top 5 science-backed tricks to add to your post-work routine that will have you feeling refreshed and rejuvenated in no time.
1. GET OUTSIDE
A light jog or a quick walk around the block after work has numerous benefits. Science has proven that exercise clearly improves overall health and well-being. Physical activity also releases endorphins which interact with our brain and help generate a positive feeling in the body.
One of the most efficient ways to relax and decrease stress levels is to meditate. A short, guided session like this 5-Minute Sleep Meditation is the ultimate way to hit reset – especially when cortisol (your stress hormone) is high after a busy day at work.
When 5pm hits, disconnecting from all work-related technologies is essential. Keeping your eyes glued to a screen once the workday ends keeps your mind hyper-stimulated and in overdrive. This blue light exposure can reduce melatonin levels (a hormone released by the pineal gland at night), therefore disrupting sleep. Instead, opt for tech-free nights to encourage a restorative nights rest.
4. HOME-COOKED MEALS
Cooking is therapeutic – it’s one of those acts that you can immerse yourself in, getting all-consumed by the physical task at hand. The simple pleasure of cooking a home-style meal has been shown to support creativity and mood. Try these SWIISH recipes for a hearty yet easy and delicious meal – One Pan Passata Pasta and Nourishing Slow Cooker Curry.
5. A RELAXING BATH
We all know there’s *literally* nothing better than filling up the bath (with a copious amount of bubbles, of course). Not only can a bath elevate mood, but it also improves the quality of sleep. How? Soaking in a warm bath increases your body temperature (which is known to naturally drop at night). Exiting from it will then cool you down, promoting the production of melatonin and preparing you for an excellent’s nights sleep.