My routine for evening workouts:
- I train at 6:00pm to 7:30 or 8:00 three nights a week (2 hours before planned sleep).
- Get out of my bibs right away, by 8:00 at the latest.
- Eat a full dinner to refuel by 8:30.
- Crash on the couch with feet up, watching TV and/or web surfing to wind down until 9:15.
- Hot shower, and a mild dry, with water on skin to aid in cooling core for bed at 9:15.
- In bed by 9:30 and usually asleep before 10:00.