After a long day at work, many people instinctively look for the quickest way to unwind – they settle onto the sofa, pick up their phone, or turn on a TV series. However, even after several hours of rest, the body often remains tense, while thoughts continue to revolve around work. This happens because our nervous system does not relax simply because the workday is over.

In fact, the body needs a clear signal that it is time to shift from a state of constant alertness to a state of relaxation. Sometimes, a few minutes of mindful breathing is enough; other times, it may take a walk, a warm bath, or a massage, which can help reduce the tension that has built up throughout the day. 

In this article, you will find scientifically backed ways to quickly relax after a stressful day, disconnect from work more easily, and create an evening routine that will help you rest better and get better-quality sleep. 

Why Does the Body Remain Tense After a Stressful Day?

The body remains tense because the stress response does not automatically switch off simply when you walk through the door at home. When experiencing stress, the body increases the release of stress hormones, including cortisol, and activates the body’s response to threat, often referred to as “fight or flight.” The nervous system needs a clear signal that the threat has passed. Without such a signal, tension can persist into the evening.

Residual tension often manifests as stiffness in the shoulders and neck, a tension headache, thoughts that keep revolving around work, and difficulty falling asleep. This is not a sign of weakness, but a normal physiological response to stress. 

And this is where an important detail comes in. A meta-analysis by Wendsche and Lohmann-Haislah (Frontiers in Psychology, 2016) found that the ability to mentally disconnect from work is associated with lower emotional exhaustion and better sleep: detachment from work correlated with better sleep (r = 0.30) and lower emotional exhaustion (r = −0.36). In other words, not only the amount of work, but also the inability to mentally detach from work in the evening may contribute to greater emotional exhaustion. 

Relaxation is not a luxury, but a physiological need. This process can be consciously encouraged: certain breathing, heat, and movement techniques can help the nervous system shift from a state of alertness to a calmer state. 

How to Quickly Relax After a Stressful Day in 15 Minutes?

The 3-3-3 grounding technique, the 4-7-8 breathing exercise, and a short walk outside can help you relax quickly. None of these three methods requires any special equipment, so you can try them as soon as you get home.

The 3-3-3 rule works simply: name 3 things you can see, 3 sounds you can hear, and move 3 parts of your body. This technique helps bring your attention back to the present moment and redirect it away from anxious thoughts. 

For breathing, try the 4-7-8 exercise:

• Inhale through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Slowly exhale through your mouth for 8 seconds.
• Repeat for 4 cycles.

A longer exhale than inhale can help activate the parasympathetic nervous system, which is associated with the body’s rest and recovery processes. For many people, the heart rate may begin to slow after just a few cycles of slow breathing. 

And if you have a little more time, go outside. According to a study by Hunter and colleagues (Frontiers in Psychology, 2019), a more significant reduction in cortisol was observed after approximately 20 minutes spent in nature, with the greatest benefit found during visits lasting 20–30 minutes. According to the study, cortisol levels decreased by an average of 18.5% per hour, in addition to the normal daily decline. Therefore, a longer walk in nature may be more effective than spending just a few minutes outside.

Consistency is more important than duration here. Setting aside at least 10 minutes each day for relaxation practices can be expected to provide greater benefits than doing them infrequently, as regular practice helps build a habit and maintain relaxation skills. 

How to Relax After Work and Avoid Bringing Stress Home?

One effective way is to create a transition ritual: a clear, recurring action that marks the boundary between work and home. This could be changing clothes when you get home, taking a 15-minute walk, or having a shower. Such a ritual can help you detach from work and transition more easily into relaxation.

The second rule is digital detachment. The meta-analysis by Wendsche and Lohmann-Haislah found that work-related activities during leisure time, including briefly checking emails, are associated with greater difficulty psychologically detaching from work (r = −0.31). Therefore, it is worth turning off work notifications after work and returning to them only the next working day, unless there is an urgent need to do so.

What about a glass of wine? Although alcohol can create a short-term feeling of relaxation, it can interfere with the body’s recovery. According to a study published in JMIR Mental Health (2018), even a small amount of alcohol was associated with poorer overnight autonomic nervous system recovery, while larger amounts were associated with an even more pronounced effect. Therefore, alcohol is not an effective long-term stress management strategy. 

Instead, choose activities that help you relax in the evening: calming music, a sauna, or a massage. Regular professional massage can help reduce muscle tension and improve well-being. Read more about this in the article on the benefits of massage.

How to Relax in the Evening to Fall Asleep More Easily?

Scientifically supported methods include a warm bath or shower, progressive muscle relaxation, calming music, and a consistent bedtime. Although these methods work through different mechanisms, they can all help reduce physiological and psychological arousal before sleep and make it easier to prepare for rest.

A warm bath comes with fairly specific recommendations. According to a systematic review by Haghayegh and colleagues (Sleep Medicine Reviews, 2019), bathing in 40–42.5°C water 1–2 hours before bedtime was associated with a shorter time to fall asleep – by an average of about 10 minutes – and better subjective sleep quality. This effect is thought to occur because body temperature begins to drop more quickly after a bath, and this decrease in temperature is a natural part of the body’s preparation for sleep.

Progressive muscle relaxation is one of the best-studied relaxation methods. It involves sequentially tensing and relaxing different muscle groups – from the feet to the face – tensing each one for approximately 5–7 seconds. A meta-analysis published in the Journal of Psychosomatic Research, which reviewed 31 studies (2,277 participants), found that this method can significantly improve sleep quality and reduce symptoms of anxiety.

Calming music may have a similar effect. According to a Cochrane review (2022), listening to calming music for 25–60 minutes before bedtime may improve subjective sleep quality. 

Finally, the sleep environment and daily habits are equally important:

• Avoid caffeine for at least 6 hours before bedtime (Drake et al., 2013).
• Dim the lights in the evening, as brighter evening lighting can delay the onset of melatonin release (Gooley et al., 2011).
• Choose a cooler bedroom and a warm blanket.
• Try to go to bed and wake up at a similar time every day, including weekends (CDC recommendation), as a regular sleep schedule is associated with better health.

Frequently Asked Questions About Relaxing After a Stressful Day

How to Relax Tense Muscles After a Workday?

A warm bath or shower, gentle neck and shoulder stretches, and self-massage using a tennis ball against a wall can help. Heat can improve blood circulation and help reduce muscle tension.

However, if tension in the shoulders and neck keeps recurring, it may be worth considering a professional massage. Different massage techniques may be suitable for different situations. Read more about them in the article on types of massage.

What Should I Do If I Can’t Fall Asleep After a Stressful Day?

About an hour before bedtime, reduce your use of light-emitting screens. Dim the lights in the evening, choose a paper book instead of your phone, and try the 4-7-8 breathing exercise in bed.

However, if sleep problems persist for several weeks or keep recurring, it is worth consulting a family doctor or a sleep specialist. 

Does Evening Exercise Interfere With Sleep?

Not necessarily. According to a meta-analysis by Stutz et al. (Sports Medicine, 2019), moderate-intensity evening exercise does not disrupt sleep in most cases and, in some cases, was associated with slightly more time spent in deep (slow-wave) sleep.

An exception may be a very intense workout completed less than an hour before bedtime. For some people, it may increase the time it takes to fall asleep and reduce sleep quality. Therefore, it is recommended to finish intense physical activity earlier in the evening. 

Does Sauna Help You Relax After Stress?

Yes, for many people, sauna can help promote relaxation. Heat can reduce muscle tension and promote relaxation. In addition, observational studies have linked regular sauna use to a lower risk of certain cardiovascular diseases. For example, in a study by Laukkanen et al. (JAMA Internal Medicine, 2015), 4–7 sauna sessions per week were associated with a 63% lower risk of sudden cardiac death compared with one sauna session per week.

Duration is also important – some studies suggest that greater benefits are associated with sauna sessions lasting longer than approximately 20 minutes. Sauna can be combined with massage as part of an evening relaxation ritual. MAKMAK SPA rituals are also designed around this principle, combining the heat of the sauna with a deep relaxing oil massage. 

Relaxation usually provides the greatest benefits when it becomes a regular routine rather than an occasional luxury. Sometimes the body needs more than breathing exercises or a warm bath – in such cases, it may be worth considering a professional massage. Certified Thai massage therapists at MAKMAK SPA help reduce muscle tension using cosmetics from PAÑPURI, a brand created in Thailand, while sauna and massage rituals combine several of the relaxation methods discussed in this article into a single experience. We recommend booking your appointment in advance at the studios located at Aludarių St. 5 or Paupio St. 35A.