Conventional wisdom suggests that to ensure a good night’s sleep, one should wind down in the evening with a good book or relax on the sofa.
However, recent research indicates that short bursts of exercise throughout the evening might actually help people fall asleep faster and gain an extra half-hour of rest. Doctors typically advise against intense exercise before bed, citing concerns that it raises body temperature and heart rate, potentially impairing sleep quality. Yet, a study led by the Health Research Council of New Zealand challenges this notion.
The research involved 30 healthy young adults who usually spent at least two hours sitting down in the evenings. Participants were observed over two nights in a controlled setting. On the first night, they engaged in three-minute exercise sessions every half hour from 5 pm to 9 pm. On the second night, they remained sedentary. The results showed that participants who exercised before bed slept an extra 27 minutes compared to those who stayed inactive. Additionally, the exercise helped reduce blood sugar levels, potentially lowering the risk of type 2 diabetes.
Jennifer Gale, the study’s lead author, argued that these findings suggest evening exercise does not disrupt sleep quality, contrary to current recommendations. In the BMJ Open Sport & Exercise Medicine journal, Gale noted that the results contribute to a growing body of evidence supporting evening exercise.
The researchers concluded that incorporating short exercise sessions into evening routines could help prevent obesity, heart disease, and diabetes.
