Benefits of Evening Exercise on Sleep Quality
Sleep is a crucial part of our daily routine , and many people struggle to get enough good quality rest . While exercise has been promoted as a way to improve sleep , the timing and intensity of Physical activity before bedtime have been debated . However , recent studies have shown that incorporating short bursts of exercise into our evenings can have a positive impact on sleep quality.
Exercising before bed has long been discouraged as the body does n't have time to wind down before the lights go out.
New research suggests that breaking up a sedentary evening with resistance exercises can lead to longer periods of sleep . This finding challenges the notion that intense exercise before bedtime is detrimental to rest . These short bursts of activity can help individuals achieve better sleep outcomes without disrupting their nighttime routine.
Our previous research found interrupting evening sitting every 30 minutes with three minutes of resistance exercise reduces the amount of sugar in the bloodstream after eating a meal.
This indicates that incorporating light activity into our evening routines can have a positive impact on our overall health . By engaging in simple body - weight exercises like squats , calf raises , and hip extensions , individuals can improve their sleep duration without compromising their sleep quality.
Research Findings and Implications
In a study conducted by researchers at the University of Otago in New Zealand , participants who engaged in short bursts of exercise before bed slept an average of 30 minutes longer compared to nights when they were sedentary . This suggests that even minimal physical activity in the evening can have significant benefits for sleep duration . While the study primarily involved young women , further research is needed to determine the effectiveness of this approach for a broader population.
Identifying the biological reasons for the extended sleep in our study requires further research.
Nonetheless , the results indicate that integrating activity breaks into our evening routines can lead to improved sleep outcomes . By revisiting current sleep guidelines that discourage evening exercise , individuals may be able to enhance their sleep quality and overall well - being.
Practical Recommendations for Better Sleep
To incorporate activity breaks into your evening routine , consider simple exercises that can be done at home without any equipment . Activities like marching on the spot , walking up and down stairs , or dancing in the living room can all contribute to improved sleep duration . The key is to interrupt long periods of sitting with short bursts of movement to promote better overall health.
In the long run , performing activity breaks may improve health by improving sleep and post - meal blood sugar levels . The most important thing is to get up frequently and move the body , in a way that works best for a person 's individual household.
By prioritizing regular movement in the evening , individuals can potentially enhance their sleep quality and enjoy the benefits of a more restful night.
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