Not solely does strolling after consuming dinner enhance manufacturing of the neurotransmitter serotonin (a precursor to the sleep hormone melatonin), however it may additionally assist decrease ranges of the stress hormone cortisol and regulate the sympathetic nervous system, each of which may enhance your temper, in accordance with purposeful medication physician Jill Carnahan, MD. “Many individuals really feel motion is a strong option to mobilize and reduce stress and nervousness,” she says.

To get probably the most relaxation-boosting advantages out of a pre-bedtime stroll, there are a number of finest practices Dr. Carnahan says to bear in mind.

1. When you’re strolling exterior, what you put on issues

“Gown acceptable for climate so there isn’t a extreme warmth or chilly, which can enhance cortisol and counter the stress-relieving results of strolling after your night meal,” Dr. Carnahan says.

2. Wait to stroll till 20 to half-hour after you eat dinner

“[This] could enhance digestion and decrease blood sugar, two further advantages,” Dr. Carnahan says. “It’s finest to devour a average consumption of meals and keep away from alcohol or overindulgence previous to strolling.”

3. Skip the ability stroll tempo

Whereas there’s a time and place to choose up the tempo whereas strolling, earlier than going to sleep will not be it. Understanding too intensely within the night can elevate your physique temperature and spike cortisol, each of which is able to make it more durable to go to sleep. “Low to average depth is good to decrease stress ranges and keep away from elevating cortisol ranges earlier than mattress,” Dr. Carnahan says. With the ability to speak comfortably whilst you stroll is one option to inform that you just’re transferring at a great tempo. She says to intention for 30 to 60 minutes of strolling at this depth.

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4. Make it a feel-good stroll

If you wish to prime your physique much more earlier than bedtime, Dr. Carnahan says there are some things you are able to do that’ll additional enhance your feel-good hormones and temper. “Including calming or constructive music to headphones can improve the expertise, or particularly utilizing binaural beats could add further profit by growing parasympathetic system and vagal tone,” she says. “These items counter the sympathetic ‘combat or flight’ system.”

And in the event you can carry alongside a strolling buddy (two- or four-legged is ok), even higher. “Strolling with pet, pal, or cherished one gives further good thing about social connection, which has been proven as one of many components to enhance longevity,” Dr. Carnahan says. The extra the merrier.