💤 Tips for Better Sleep After Physically Demanding Work

Working in construction or any physically demanding trade pushes your body to its limits. After a long day on the job site—hauling, lifting, climbing, sweating—your body should be ready to shut down and rest. But for many workers, getting quality sleep isn’t that easy.

Pain, tight muscles, stress, and irregular schedules can all interfere with rest. If you find yourself tossing and turning instead of recharging, here are some practical, realistic tips to help you get better sleep after a hard day’s work.

🛠 1. Wind Down Your Body — Not Just Your Mind

It’s tempting to go from full speed on the job to crashing on the couch, but your body needs a transition period—especially after intense labour. Use the last 30–60 minutes of your day to signal to your body that it’s time to recover.

Try This:

• Gentle stretching or foam rolling to release tension

• A hot shower or bath to soothe sore muscles

• Slow, deep breathing or light meditation to calm your nervous system

  
  

🕒 2. Stick to a Consistent Sleep Schedule

When your start times vary or you work overtime, it’s hard to go to bed and wake up at the same time every day. But as much as possible, try to create a routine.

Why it helps:

Your body’s internal clock (circadian rhythm) needs consistency. Going to bed and waking up at the same time—even on weekends—helps improve sleep quality and recovery.

🍗 3. Be Mindful of What You Eat and Drink Before Bed

Late dinners, heavy meals, or too much caffeine can mess with your sleep—even if you’re exhausted. Certain foods and habits are more sleep-friendly than others.

Do:

• Eat at least 2 hours before bed

• Stay hydrated during the day, not right before sleep

• Try a light protein-rich snack (like Greek yogurt or almonds) if you’re hungry late

  
  

Avoid:

• Energy drinks, soda, or coffee after 2 p.m.

• Spicy or greasy foods late at night

• Alcohol—it might knock you out, but it leads to poor-quality sleep

  
  

🛏 4. Upgrade Your Sleep Setup

Your body works hard all day—it deserves a bed that supports recovery. A worn-out mattress or lumpy pillow can make soreness worse and interrupt deep sleep.

Check:

• Is your mattress older than 8 years? It might be time for a replacement.

• Do you wake up with neck or back pain? Try switching pillows or sleep positions.

• Is your room dark, cool, and quiet? Blackout curtains and a fan can make a big difference.

  
  

📱 5. Cut the Screen Time

Scrolling through your phone in bed might feel relaxing, but it’s not doing your sleep any favours. The blue light from screens tricks your brain into thinking it’s still daytime.

Try:

• No phone or TV for at least 30 minutes before bed

• Reading a book or listening to relaxing music instead

• Using a blue light filter or "Night Shift" mode in the evening if you must use your phone

  
  

😴 6. Don’t Ignore Sleep Pain or Trouble Falling Asleep

If your body aches at night or you lie awake despite being tired, don’t ignore it. Chronic sleep problems could be a sign of something more serious—like sleep apnea, injury-related inflammation, or stress overload.

What to do:

• Talk to a doctor or physical therapist about ongoing pain

• Consider seeing a sleep specialist if poor sleep continues for weeks

• Prioritise wellness during the day—nutrition, movement, and stress management all affect sleep

  
  

Final Thoughts

After a physically demanding day, you deserve rest. Quality sleep isn’t a luxury—it’s a recovery tool that makes you stronger, safer, and more focused for the next day. Even small changes to your night-time routine can help your body heal and reset.

Your body does the hard work. Give it the recovery it needs.

Wellness With Jodie