How To Unwind Like A Pro (After A 12-Hour Day)

Unwinding after a long day is always challenging. You’ve put so much effort into whatever you’re doing that your whole body is buzzing, and you feel like you can never get to sleep. 

Fortunately, this post can help if you find yourself in this position. It runs through the various strategies and tactics you can use to remove the tension from your body so you can do it all again tomorrow, if necessary. 

 

Hydrate More Often

While it might sound simple, hydrating is an excellent way to unwind. Extra water in your body allows it to relax and recover from being on the go all the time (which is true, even if you have just been zooming around the office). 

Water is best, of course, but you could also try herbal teas. If you want the water to taste fresher, then adding some lemon or cucumber is also useful. 

Once you start sipping, you’ll notice it’s like pressing the reset button on your body. Suddenly, everything falls into place. 

 

Move Your Body A Little

If you’ve been sitting down all day, then moving your body a little can, paradoxically, be a potent way to unwind. The more you can stretch out the tension and muscle stress, the better. 

You don’t have to go to the gym for 50 minutes for a gruelling workout if you don’t want to. Just some simple stretching and balancing is all that’s needed. Many workers get relief from activities like yoga and pilates since they are low impact but encourage the body to get into new positions. 

If you can take deep breaths during these stretching moves, that’s even better. Focusing on how your energy goes in and comes out of your body can be highly beneficial. 

 

Go For A Shower

Another option for unwinding is to go for a shower. Hot water therapy can be powerful and washes away the difficulties of the day, both literally and figuratively. 

Many people are surprised by how much better they feel after a shower, but it is a technique that works every time. Researchers think it has to do with the increased temperature, the feeling of being clean, and the good-feeling hormones that the brain releases after exposure, similar to sauna. 

If you want to improve the unwinding capabilities of your shower even further, then add some aromatherapy or Epsom salts. These can make your skin and mind feel even better than a conventional shower alone, leaving you feeling refreshed and ready for bed. 

 

Crash Like A Pro

You also want to crash like a pro after a 12-hour day. Your mind shouldn’t be spinning through all the things that could still go wrong tomorrow, or entertaining the worst possible outcomes. 

That’s why it is critical to get your sleep environment right. A correct setup can help you crash and forget about the world for 7-9 hours. 

To do this: 

• Install blackout curtains in your bedroom to prevent street light from entering
• Wear earplugs or use white noise devices if you want to block out the sound of neighbors
• Cool your body down with the right sheets and mattress–being too hot after rushing around can prevent sleep

If you want to track your sleep as well, that can be helpful for some people. Knowing how much shut-eye you got is an excellent way to keep tabs on sleep quality and ensure your body is getting the rest it needs to repair and rejuvenate. 

 

Prep Something For Tomorrow

If you’re someone who likes to worry in the evenings, make it a rule that you always prepare one thing for the next day to make your life better. 

For example, you could pack your lunch for the next day and leave it in the fridge to collect the following morning. Or you could jot down your top priority for the following morning. 

Of course, you don’t want to turn this into a drawn-out exercise. Ultimately, the reason you are doing it is to put your mind at ease so you can get even more rest. 

 

Set Yourself A Hard Stop

Setting yourself a hard stop after a 12-hour day is also a reasonable policy. Even if you still have work to do, you don’t allow yourself to work past, say, 8 PM. 

Policies like these can be helpful in many cases where you’re at risk of overworking yourself. If you’ve already done a 12-hour day, the last thing you want is to add even more time to it unless absolutely necessary. 

Most CEOs and executives limit themselves by not working past 10 PM. However, you will need to adjust this time based on your body and personal temperament. Some people, for instance, find it challenging to work past 7 PM. If you decide on a hard stop, you have to ensure that it’s your call. 

 

Breathe More

Breathing more can also be a great way to unwind after a long day. Inhaling for six seconds and then releasing for the same amount of time induces physiological changes that make the entire body feel much more relaxed. 

The reason deep breathing works is because it activates the parasympathetic nervous system and inhibits the stress-causing, sympathetic circuits from firing. Usually, you start to get benefits from around the 30-second mark, with the full effects available after, say, 10 minutes, especially when combined with meditation. 

 

Zone Out With Low-Stakes Entertainment

Next, you’ll want to think about how you can zone out with low-stakes entertainment. Watching or doing something that doesn’t demand anything from you is essential. Many people also turn to plant-based products like Budpop, which offers a selection of natural hemp-derived options designed to help you relax, feel calmer, and promote better sleep.

For example, you could find an online pool game and spend an hour to two practicing your shots against the computer, or you could watch a series on TV. You could also indulge in dumb comedies or listen to a podcast on your favorite topic. 

Don’t put emails into the “light reading” category. Leave them where they belong: at the office. 

 

Eat Something Nourishing

After a long day at the office, it is always tempting to reach for quick-and-easy junk food. It’s what most individuals without time do. 

However, it’s not a good idea if you want to unwind like a pro. Ramen noodles and microwaveable ready meals are often so pro-inflammatory that they wake your brain up even more. 

Therefore, focus on eating something nourishing that will support your body. Ensure you eat food that actually does you good so you’re not always playing catch-up. 

For example, prioritize fruits and vegetables in your evening meals. Focus your diet on whole foods so you get the nutrients you need. The better you eat, the more relaxed you will feel, and the more energised you will be. 

If you don’t want to go to the full effort of cooking an entire meal for yourself, then even small steps in the right direction can make all the difference. For example, you could make yourself some avocado toast or perhaps eat some healthy trail mix. It’s ultimately up to you. Just don’t fill your stomach with something too heavy, as it can make sleep quality worse. 

 

Put Your Phone Down

Another option to unwind like a pro is to put your phone down at least 30 minutes before you plan to fall asleep. Exposing yourself to all that light and stimulation from the screen can make it more challenging to fall asleep. 

Researchers believe the problem is the blue light that phones emit. They trick the body into believing it is morning and release the opposite hormones from the ones you want when you’re trying to get some rest. Furthermore, the apps, notifications, and emails can all create stress by themselves. 

If you really have to use your phone at night, make judicious use of apps. Ensure that you have at least one app that reduces blue light emissions and another one to switch off all stressful notifications. 

If you can, also leave your phone out of your bedroom so you’re not tempted to use it just because it is there. Leaving it downstairs and relying on an alarm clock instead might be better. 

 

Read A Book

Finally, if you’ve been doing something physical all day and just want to give your mind something to focus on, reading a book could be a great idea. Educational materials and even novels can stimulate and relax the brain at the same time, making it more likely you’ll fall into deep sleep when you finish. 

Reading books is something that people have been doing for centuries to try to fall asleep. Unlike phone screens, it’s tried-and-tested, and proven to work. 

If you want to get someone else to read to you, then go for it. Again, this can help you unwind and forget about the challenges of the day. 

 

To summarize, unwinding like a pro at the end of a long day isn’t a luxury- it’s how you should be treating yourself. People who make a point of relaxing well are often those who perform the best and feel great, even if work is demanding. 

 

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