Page 70 - Prevention (February 2020)
P. 70
SCI E NCE
AFTERNOON Work Out Before Dark
Exercising raises body temperature
Catch 10 Minutes and levels of epinephrine and adrena-
of Downtime line, known sleep fighters. Exercising
in the late afternoon or early evening
Our temperature naturally drops around gives time for heat and hormones to
lunch, aligned with circadian rhythms, quiet down. “A falling body tempera-
causing sleepiness. A short catnap ture almost acts like a signal that
during your lunch break at the same brings on sleep,” Dr. Mathew says.
time each day can reboot energy levels,
but it isn’t necessary to fall asleep. “Rest- Do a Short Meditation
ing isn’t a failed nap,” Dr. Winter says.
The goal is to practice relaxation tech- Decreasing daytime anxiety and worry
niques that will be useful later at night. can help you doze more deeply at
Allow your mind to wander and get night. Find five to 10 minutes to use
drowsy for about 10 minutes, then get the “body scan” meditation technique,
back to what you were doing, refreshed. observing your body’s sensations,
moving slowly from toes to scalp (or
Don’t Chug Liquid the reverse). Melt away stress either on
your own or using a guided meditation
Wakefulness in an app or on YouTube.
(That Is, Coffee)
Our bodies produce adenosine, which
promotes sleepiness, says Dr. Mathew. Could
As a stimulant, caffeine blocks adeno-
sine and inhibits your brain’s natural
increase in sleepiness as you move It Be
toward nighttime. Herbal tea or water
is better in the afternoon. Plus, if you Serious?
drink water throughout the day, you’ll
need less in the evening, helping you
avoid 2 a.m. bathroom trips.
66 PREVENTION.COM • F E B RUARY 2020
