Simple resistance exercises done throughout the evening to break up sitting time may be the key to better sleep.
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There is no question how important it is to get plenty of quality sleep and physical activity.
Sleep supports a strong immune system and healthier skin.
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It can also reduce blood pressure and help maintain a healthy weight.
Exercise has also been shown to help you sleep better.
There is a general consensus that you shouldnt exercise too close to bedtime, as it can disrupt sleep.
But a new study published inBMJ Open Sport & Exercise Medicineon July 16, 2024, challenges this idea.
Lets see what these researchers found.
How Was This Study Conducted & What Does It Suggest?
Researchers recruited 28 individuals from New Zealand.
They were mostly women (71%), ages 19 to 39 with a wide range of BMIs.
There were certain parameters the participants had to meet to qualify for the study.
Participants were required to attend an introductory session at which study protocols were discussed.
During this session, they watched a video demonstrating the exercises they would perform during the study period.
Each participant was also fit for an accelerometera fancy pedometer that picks up most movement, not just steps.
So sitting for four hours was one intervention and taking regular activity breaks was the other intervention.
Once baselines were established, participants were randomly placed into one of two groups.
Participants were also instructed to avoid all moderate-intensity to vigorous-intensity activities during the 24 hours prior to the interventions.
Participants also wore the accelerometer starting on the morning of the experiments until 48 hours after the interventions.
This was to record activity levels following the interventions, as well as to record sleep and wake times.
Remember, these researchers wanted to know if the interventions influenced sleep.
The four-hour interventionsactivity breaks and sittingwere performed in a lab setting to ensure protocol compliance.
They were allowed to get up only to use the bathroom.
Each exercise was performed for 20 seconds for three rounds, to total three minutes.
Once all the data was collected and several statistical analyses were run, the results were in.
How Does This Apply to Real Life?
You might be thinking that 29 more minutes a night isnt a big deal.
Its also important to keep in mind that health habits are cumulative.
It all adds up.
This applies to other health habits, toolike exercise.
This study emphasizes how short bouts of exercise in the evening can help improve sleep.
So while these study participants exercised for just three minutes at a time, it was every 30 minutes.
Thats six minutes an hour for four hours, which adds up to 24 minutes.
If you did that every day, thats 168 minutes of movement per week.
Current guidelines suggest 150 minutes of moderate-intensity activity per week.
These researchers also point out that the exercises they chose for the study are simple and require no equipment.
There is still a question as to whether high-intensity exercise too close to bedtime will affect sleep.
In this case, since research is mixed, we recommend seeing what works best for you.
U.S. Department of Health and Human Services.Physical Activity Guidelines for Americans, 2nd edition.
- doi:10.1136/bmjsem-2023-001774
Centers for Disease Control and Prevention.About sleep.
