Sleep is vital for restoring cognitive, emotional, and physical health. It's worth making sacrifices elsewhere (passing up exercise, opportunities to code, etc.) to make sure you get a good night's sleep.
I used to take martial arts classes that went until 9:00 PM, which was quite late for me if I wanted to sleep. I found that having a regular nighttime routine really helped.
I'd get home, stretch for a few minutes, then take a hot shower. I'd eat, then turn down all the lights in my apartment and either read or watch TV. I would set the thermostat to 65F (under 18C). Your body naturally responds to falling temperatures and low light, so use that to your advantage to make yourself sleepy. Going from a hot shower to a cool home will naturally make you a bit sleepy, and make you want to get in bed. Same with the low lights.
During that time, I would not look at my phone, go online, or think about work. As soon as I felt a bit sleepy and relaxed, I'd get in bed.
And, honestly, it sounds like you already know the answer to your question, but you don't like it: get up earlier and exercise before work. But I don't like getting up early either, so I can't urge you to do that.
I exercise on my lunch break. Running is a great mid-day exercise, and kettlebells can be brought to work and hidden under your desk. I call my 22kg KB my "portable gym."
If your office has showers to wash up afterward, great. If not, I've found that rinsing my hair and face with a water, then cleaning up with disposable wash cloths works really well. (Friends I trust said they couldn't tell when I'd worked out and when I hadn't.)
And ultimately, I've learned to trust that whatever I think of at night, I'll think of again the next day at work. It's important to remember that no matter how much you love football, playing it all the time, even when you're tired will ultimately grind you down and hurt your performance. Your brain is the same. I enjoy being a dev, but I know that even if I have an idea I want to go try, it's important to give myself time to rest if I really want to perform well consistently.
I will take to heart your points. Maybe even some day I will start workout before work. Furthermore, possibly I will rise an issue with shower in the office again, because it is forgotten for some time. Thanks!
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Sleep is vital for restoring cognitive, emotional, and physical health. It's worth making sacrifices elsewhere (passing up exercise, opportunities to code, etc.) to make sure you get a good night's sleep.
I used to take martial arts classes that went until 9:00 PM, which was quite late for me if I wanted to sleep. I found that having a regular nighttime routine really helped.
I'd get home, stretch for a few minutes, then take a hot shower. I'd eat, then turn down all the lights in my apartment and either read or watch TV. I would set the thermostat to 65F (under 18C). Your body naturally responds to falling temperatures and low light, so use that to your advantage to make yourself sleepy. Going from a hot shower to a cool home will naturally make you a bit sleepy, and make you want to get in bed. Same with the low lights.
During that time, I would not look at my phone, go online, or think about work. As soon as I felt a bit sleepy and relaxed, I'd get in bed.
And, honestly, it sounds like you already know the answer to your question, but you don't like it: get up earlier and exercise before work. But I don't like getting up early either, so I can't urge you to do that.
I exercise on my lunch break. Running is a great mid-day exercise, and kettlebells can be brought to work and hidden under your desk. I call my 22kg KB my "portable gym."
If your office has showers to wash up afterward, great. If not, I've found that rinsing my hair and face with a water, then cleaning up with disposable wash cloths works really well. (Friends I trust said they couldn't tell when I'd worked out and when I hadn't.)
And ultimately, I've learned to trust that whatever I think of at night, I'll think of again the next day at work. It's important to remember that no matter how much you love football, playing it all the time, even when you're tired will ultimately grind you down and hurt your performance. Your brain is the same. I enjoy being a dev, but I know that even if I have an idea I want to go try, it's important to give myself time to rest if I really want to perform well consistently.
This is a great response
Thanks!
Again, thanks for reply.
I will take to heart your points. Maybe even some day I will start workout before work. Furthermore, possibly I will rise an issue with shower in the office again, because it is forgotten for some time. Thanks!