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It doesn't take much time to exhaust yourself physically, at least to exhaust specific muscle groups. Systemic exhaustion (steady state exercise, like running) is another matter. It doesn't even cause sweating, as it is over too quickly. I have been experimenting lately with pushups to failure just before I turn out the lights and climb into bed. By failure, I mean MMF (momentary muscular failure), not being able to repeat the motion as hard as I try. An alternative is body weight squats by the bed, to failure. Pick the range of motion to be in the hard (low) part of the squat, move slowly (SuperSlow protocol is 10 seconds concentric, 10 seconds eccentric) to failure, and make it hard enough to fail in less than 90 seconds. Crawl into bed and fall asleep easily (after your heart stops pounding). Of course, you will also build muscle mass over time, which doesn't hurt.

[0] https://www.youtube.com/watch?v=2PdJFbjWHEU

[1] "Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week" https://www.amazon.com/Body-Science-Research-Strength-Traini...




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