WIND-DOWN ACTIVITY
Healthy from the Start Resources for Shiftworkers
Physical activity before bed can lead to a better sleep.
Incorporating mindfulness into wind-down activities is another way to help you transition into ‘sleep mode’.
Contrary to older beliefs that warned against pre-bedtime workouts, newer research suggests that moderate-intensity exercise before bed isn’t harmful and can actually be beneficial for sleep (35,36). It's important to remember that the timing and intensity of exercise can vary based on individual preferences though. While intense workouts right before bed might be stimulating for some people, moderate-intensity activities like a light jog or yoga can be relaxing and promote better sleep quality for others. For shiftworkers who have to deal with irregular schedules, finding the right balance between physical activity and timing can make a big difference in improving both sleep duration and quality.
Another good way to use activity before bed to boost your sleep is by incorporating mindfulness.
Mindfulness meditation, which focuses on regulating your attention, self-awareness, and calming emotions (40-43), can be a useful tool for shiftworkers. Including mindfulness as part of a bedtime routine can slow breathing, lower your heart rate, and prepare the mind and body for sleep, which can lead to longer and more restful sleep periods (44). Read more about ideas for activities to engage in before bed here.