Relaxation Routine to Fall Asleep Quickly After Overtime
After Overtime, Your Body Is Still Switched to “Day Mode”
When you work late, your mind feels tired, but your body can remain alert, making it hard to fall asleep even after you lie down. Screen light and tension block the signals that invite sleep. Using the 30 minutes before bed as a time to “power down the body” can greatly shorten the time it takes to fall asleep.
| Section | Key summary |
|---|---|
| After Overtime, Your Body Is Still Switched to “Day Mode” | Screen light and tension block the signals that invite sleep |
| A 30-Minute Routine After Getting Home | Keep your phone outside the bedroom or switch the screen to grayscale or night mode |
| A 3-Minute Stretch to Release Tension | After a long day of sitting at work, your shoulders, neck, and lower back are often stiff |
| Rules for When You Cannot Fall Asleep | Short key point |
| Sleep Does Not Switch Off Immediately After Overtime | On days when you work late, your mind is exhausted, but your body is still in work mode |
A 30-Minute Routine After Getting Home
- When you get home, use only a small indirect light instead of ceiling lights to cut the brightness by half.
- Warm your hands, feet, and the back of your neck for 5–10 minutes with lukewarm water around 38–40 degrees.
- Keep your phone outside the bedroom or switch the screen to grayscale or night mode.
- Slowly drink a cup of warm water or caffeine-free tea, about 150–200ml.
- Lie down and repeat 10 breaths, inhaling for 4 seconds and exhaling for 6 seconds.
A 3-Minute Stretch to Release Tension
After a long day of sitting at work, your shoulders, neck, and lower back are often stiff. Gently loosening them while lying down helps your body receive the signal that it is okay to rest now. Do each movement softly with your breath, without bouncing.
- Slowly tilt your neck left and right for 15 seconds on each side, 2 times.
- Hug your knees and round your lower back for 20 seconds, 2 times.
- Lie down, stretch both arms overhead, and lengthen your whole body for 10 seconds, 3 times.
- With one knee bent at a time, twist your lower back for 15 seconds on each side.
Rules for When You Cannot Fall Asleep
If you still cannot fall asleep after lying down for about 20 minutes, do not force yourself to stay in bed. It is faster to get up, read a few pages of a paper book in a dim place, or listen to gentle music, then lie down again when you feel sleepy. Repeatedly checking the clock can increase anxiety about not sleeping, so turn the clock away where you cannot see it.
| What to avoid | What to do instead |
|---|---|
| Bright ceiling lights | Indirect lighting or a bedside sleep light |
| Binge eating right after overtime | A light, warm drink |
| Using your phone in bed | A paper book or breathing exercises |
| Strong coffee late at night | Caffeine-free tea |
If frequent overtime leads to chronic insomnia or severe daytime sleepiness, consider consulting a professional to review your sleep pattern.
Sleep Does Not Switch Off Immediately After Overtime
On days when you work late, your mind is exhausted, but your body is still in work mode. Even if you lie down as soon as you get home, the aftereffects of screens and tension remain, delaying sleep. Lower the lights, take a lukewarm shower, and do brief stretching to send your body a nighttime signal.
If you cannot fall asleep after more than 20 minutes in bed, do not stay there struggling; get up for a short while. It is important to keep the bed as a place for sleep, not a place for tossing and turning.