Restful sleep may be just a few squats away.
A new study published in the journal BMJ Open Sport & Exercise Medicine suggests that participating in evening exercise may help you get a better night’s rest.
In particular, short bouts of resistance or strength training at night, including exercises such as squats, calf raises, and standing knee raises, were found to have a positive impact on sleep quality and quantity.
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In the randomized trial, 28 participants each completed one of two 4-hour sessions.
Studies have shown that nighttime exercise may improve sleep duration and total sleep time. (St. Petersburg)
One was sitting for long periods of time. In the other session, participants were seated but took breaks every 30 minutes to complete 3 minutes of bodyweight resistance exercise.
Regular interruptions in activity were shown to increase average sleep time and duration by nearly 30 minutes.
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New Zealand-based researchers found that average sleep efficiency (the ratio of total sleep time to total time in bed), post-sleep wake time (the total amount of time a person has been awake since they first fell asleep) No significant effect was observed. ) or the number of times you woke up during the night.
“Bodyweight-bearing exercise activity breaks in the evening may improve sleep duration and total sleep time, and do not interfere with sleep quality or other aspects of physical activity over the subsequent 24 hours,” the study found. they concluded.
Health benefits of night exercise
Dr. Wendy Troxell, a sleep expert and senior behavioral social scientist at the Rand Corporation of Utah, called the study “really exciting” in an interview with Fox News Digital.
Dr Troxell thought the findings were “particularly noteworthy” as there had been “controversy” over the optimal timing and intensity of exercise in relation to sleep.
According to experts, walking in the evening, especially after dinner, has many benefits. (St. Petersburg)
“These are short, relatively low-intensity physical activities that anyone can do during the evening hours,” she says. “And I think this really speaks to the potential harm of prolonged sedentary activity.”
“Exercise, especially after dinner, is thought to have benefits for people of all ages.”
Experts have warned that sitting too much has “many health risks”, including a 30% increased risk of death.
“So this suggests that just doing a little bit of physical activity during the evening hours to get off the couch and get moving could have more global sleep and health benefits. ” Troxell added.
Sleep experts said the improvement in sleep quality from short breaks from light physical activity speaks to the “harms of prolonged sedentary activity”. (St. Petersburg)
Collins Ezek, a renowned personal trainer in Los Angeles, confirmed that exercising at night can help reduce stress and anxiety and promote better sleep.
“Physical activity triggers the release of endorphins and serotonin, which naturally help calm the mind and body,” he told FOX News Digital.
A Stanford University study found that going to bed after this time may lead to poor mental health.
Fitness experts say exercising before bed can lower your core body temperature, signaling it’s time to rest.
“Plus, the natural fatigue from a good workout makes it easier to fall asleep,” he added.
In addition to improving sleep, exercise at night can also reduce stress levels, increase metabolism, and improve digestion, according to Ezek.
Personal trainers recommend doing yoga or Pilates in the evening as a way to stretch and relax before bed. (St. Petersburg)
Troxell agreed that taking short exercise breaks allows the body to tire out without causing pain or overstimulation.
“It helps prepare your body and brain by reducing stress and expending energy for quality sleep,” she said.
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Small activities also help the brain differentiate between pre-bedtime activity and actual bedtime, she added.
“If you’re just sitting on the couch doing nothing for hours before bed, it’s hard for your brain to realize, ‘Okay, bed is a time for real rest and recovery,'” she says.
Best exercise at night
To avoid overstimulation, Ezek recommends choosing low-to-moderate-intensity exercise in the evening.
These could include yoga or Pilates, which focus on conscious breathing, stretching and relaxation, or light aerobic exercise, which “helps you wind down before bed,” he said.
“Keeping the intensity moderate allows your body to relax and fall asleep without tension,” says Ezek. (St. Petersburg)
The trainer added: “Brisk walking or light cycling can help you burn off energy before bed without feeling overloaded.”
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Bodyweight exercises like squats, lunges, and push-ups are also great options, Ezek says.
“Physical activity triggers the release of endorphins and serotonin, which naturally help calm the mind and body.”
Dr. Tina Sadarangani, a nurse and assistant professor at New York University’s College of Nursing, told Fox News Digital that everyone should do low-impact exercise, such as a brisk walk, after their last meal of the day.
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“We see that people of all ages can benefit from exercise, especially after dinner,” she says.
“Your blood sugar levels are more stable, your digestion is smoother, and you feel happier. I don’t think there’s anyone who wouldn’t benefit from that.”
Experts suggest that everyone should do some low-impact exercise before bed. (St. Petersburg)
In addition to exercising before bed, Sadarangani recommends avoiding screen exposure before bed, along with stimulants such as caffeine, alcohol, tobacco and nicotine products.
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It’s also important to create a conducive environment for sleep, she added.
“We have to give our bodies a signal that it’s time to sleep.”
Fox News Digital has reached out to researchers for comment.
