Sleep School Lesson 4: Post-exercise recovery routine

Welcome back class for another lesson at Soak&Sleep’s “Sleep School”.

Excuse me! At the back. Settle down.

This week we are jumping back to look at the relationship between exercise and sleep in more depth. Specifically, what we can do between exercise and sleep to help improve our rate of recovery and rid ourselves of post-exercise aches and tightness more swiftly. Eyes forward. Ears open. Pens ready.

Whether you’re a speed demon on the bike, a macho man (or woman) with free weights or a competitive member of a sports team, you will want your recovery time to be quick and beneficial. And that process can begin before you even leave the field, gym, road or whatever arena is your domain.



Step 1

Keeping hydrated throughout exercise is essential with ensuring your body can repair itself. With regular sips of water throughout your exercise session, you can help prevent muscle cramping and certain injured, and speed up you recovery time after you finish.


Step 2

On your way home and when you get home, relaxing music can help reduce blood pressure and pulse rate more quickly after exercise.


Step 3

Whilst you kick back and enjoy some relaxing melodies, be sure to consume some high protein food. This is important straight after exercise, before you go to bed and when you get up in the morning. Protein rich foods give our muscles the necessary ingredients to start rebuilding.


Step 4

Get yourself a foam roller and work out those tight knots from your muscles. Or if you want to be a bit more thorough, book yourself in for a sports massage let someone else ease that muscle soreness away. You could get yourself some of our scented candles to really create a relaxing atmosphere.


Step 5

When you have a bath or shower, alternate between hot and cold water to help flush out the lactic acid from you muscles and help reduce muscle inflammation.


Step 6

And finally, last but most certainly not least, you need to have yourself a good night’s sleep. Whilst you sleep, your body enters a deep restorative state and undergoes protein synthesis. If you exercise earlier in the day and your bed time isn’t for a few more hours, then have a nap. We give it the Soak&Sleep seal of approval.


That concludes today’s lesson. I hope that you have found today’s class to be beneficial. We would love to know if there is anything that you do to help speed up your recovery time after exercise. Join us again next week for another lesson at Sleep School.

Class dismissed.

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