💡 Do These Sound Familiar?
- “I sleep but still feel tired in the morning.”
- “I wake up several times at night.”
- “My body feels heavy and sluggish when I get up.”
If that’s you, your body might be stuck in ‘stress mode’ — even while you sleep.
When work stress, tension, and late-night phone use keep your sympathetic nervous system (the “fight or flight” mode) active,
your brain and body never fully relax, making it harder to recover overnight.
At Granfitness, we recommend gentle night workouts that reset your body and improve the quality of your sleep. 🌙✨
✅ Why “Night Training” Helps You Recover
① It Activates Your Relaxation System
Gentle stretching and bodyweight movements relax your muscles and switch on the parasympathetic nervous system,
helping your body shift into rest-and-recovery mode.
💡 Granfitness Tips:
- Aim for light intensity — just enough to feel slightly warm.
- Move slowly and don’t hold your breath.
👉 The goal isn’t a tough workout — it’s to create a nighttime ritual that restores both body and mind. 🌙
② It Regulates Your Core Temperature
We naturally get sleepy when our core body temperature drops.
A short, light workout before bed helps raise your temperature temporarily —
then, as it falls, your body naturally eases into deep sleep. 😴
💬 Female Trainer’s Comment:
“The best time is about 1–2 hours before bedtime.
Take a warm shower afterward, dim the lights, and you’ll fall asleep effortlessly.” ✨
③ It Lowers Stress Hormones
Moving your body helps reduce cortisol, the stress hormone.
That means better sleep, less stress-related weight gain, and a calmer mind.
✅ 10–15 Minute Night Training Routine
1️⃣ Shoulder Blade Stretch (1 min)
→ Loosens tension from desk work and deepens your breathing
2️⃣ Plank (30 sec × 2 sets)
→ Activates your core and boosts circulation
3️⃣ Hip Mobility Stretch (30 sec each side)
→ Reduces swelling and improves lower-body blood flow
4️⃣ Deep Breathing + Neck Stretch (3 min)
→ Turns on the relaxation response before sleep
💡 Best timing: within 1 hour after a warm bath or shower.
✅ After Your Night Workout
- Avoid screens (smartphones, PCs) as much as possible
- Switch to warm lighting
- Skip caffeine and alcohol
- Have a small protein snack (protein shake or egg soup is ideal)
💬 Female Trainer’s Advice:
“Just 10 minutes before bed can completely change how refreshed you feel in the morning.
Think of night training as your ‘self-reset time’ to recharge body and mind.” 💖
🌟 Summary
✅ Light nighttime movement activates your relaxation system
✅ Controlled temperature and stress balance lead to deeper sleep
✅ Better rest = more energy, sharper focus, and faster recovery the next day 💪
Thank you for reading to the end!
This article was introduced by “Gran Fitness,” a personal gym exclusively for men.
At Gran Fitness, our beautiful trainers provide training mainly for men in their 30’s and older who want to be popular with the ladies.
Why don’t you enjoy building your body to be popular? We also welcome you to join us for health improvement and weight loss.
In addition to personal training, we can also provide stretching and on-site training.
If you are looking for a personal gym in Bangkok, Thailand, or if you want to be trained by a beautiful trainer, please visit “Gran Fitness”!
We are waiting for your trial reservation!
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