Experimenting with evenings workouts for enhanced slumber: Interrupting daily exercise routines post sunset
Recently, a modest study on effectiveness published on July 16 in the journal BMJ Open Sport & Exercise Medicine proposes an innovative and effective method to boost sleep duration: engaging in brief resistance exercises during the evening.
In light of the findings, this innovative strategy could revolutionize nightly routines and provide a feasible solution to those grappling with sleep deprivation.
After-hours strength training breaks
This research, conducted by researchers from the University of Otago in New Zealand, explored the impact of conducting three-minute resistance exercise sessions every 30 minutes across a four-hour period during the late afternoon.
Twenty-eight healthy, nonsmoking females aged 18 to 40, who usually spent a considerable portion of their day and evening inactive, participated in the study. Half of the participants took part in the exercise sessions, while the other half remained sedentary in a supervised laboratory setting.
The results were striking: Participants who engaged in exercise breaks enjoyed an average additional 27.7 minutes of sleep compared to their sedentary counterparts. Moreover, there were no noticeable variations in sleep efficiency or the number of awakenings, suggesting that these short exercise sessions did not adversely affect other aspects of sleep quality.
Even the researchers were taken aback by the findings. Lead study author Jennifer Gale, a doctoral student in human nutrition at the University of Otago, noted, "Given the established guidelines for sleep hygiene, we were surprised to see such a positive impact on sleep."
Traditional sleep hygiene guidelines often caution against prolonged periods of intense exercise close to bedtime, as it can raise body temperature and heart rate, potentially hindering sleep quality. However, this study challenges that notion. "Our research showed that incorporating short bursts of low-intensity exercise into an evening sedentary period improved sleep duration without disrupting sleep quality," said Gale.
The study's authors propose that the type of exercise can make a significant difference in promoting rather than disrupting sleep. The minimal intensity and brevity of the exercises in this study mean they are less likely to increase body temperature and heart rate to levels that could potentially negatively influence sleep.
Raj Dasgupta, associate professor of clinical medicine at Huntington Health in California, emphasized the importance of keeping the exercises short and light to avoid creating excessive energy before bedtime. He was not involved in the study.
Dasgupta believed this approach could be particularly beneficial for individuals who spend a substantial portion of their days sitting, offering an opportunity to counteract a more sedentary lifestyle without making drastic changes.
Gale and her team are currently conducting a follow-up study to explore ways to support people in integrating sleep-enhancing exercises on a regular basis in their evening routines.
What does resistance training entail?
Resistance training, or strength training, involves activities that cause muscles to contract against an external force. This force can originate from body weight, free weights, machines, or resistance bands.
Common exercises include push-ups, squats, and weight lifting. These exercises aim to boost muscle strength and endurance by opposing resistance.
Dasgupta highlighted the study's use of manageable and practical resistance exercises that most people could implement. He also emphasized the benefits beyond improved sleep, adding that strength training can enhance overall quality of life and help maintain independence as people age.
Develop a new routine for the evening
Here are the three specific exercises employed in the study, along with comparable alternatives for variety. Based on the research, any similar light to moderate resistance exercises should produce comparable results.
Important reminder: Consult your physician before starting a new exercise program. As always, pay attention to your body and adjust the intensity and duration as needed to find what works best for you.
Study exercises:
- Chair squats: Rise from a seated position without using your hands, then lower back down, repeating for 20 seconds.
- Calf raises: Standing, rise onto your toes, then lower back down, repeating for 20 seconds.
- Standing knee raises with straight-leg hip extensions: Alternate lifting each knee toward your chest, followed by extending your leg back, for 20 seconds each. If needed, use a chair or wall for support.
- Calf raises: Standing, rise onto your toes, then lower back down, repeating for 20 seconds.
Alternative exercises:
- Marching in place: Lift your knees alternately to hip height while swinging your arms, repeating for 20 seconds.
- Wall push-ups: Stand facing a wall, positioning your hands on the wall at shoulder height with arms straight and palms down. Perform push-ups against the wall for 20 seconds.
- Side leg raises: Stand with your feet hip-width apart, lift one leg out to the side, then lower it back down, repeating for 10 seconds on each side for a total of 20 seconds. If balance is an issue, use a chair back or wall for support.
Perform this set or any combination of three of these exercises three times, equating to three minutes, every 30 minutes over four hours during the late afternoon. Begin these intervals around 4 p.m. or 5 p.m., concluding at least one hour before your intended sleep time to allow your body to settle and prepare for rest. In total, this amounts to 24 minutes of exercise each evening.
Based on the research findings, having occasional activity breaks during the evening might not just enhance sleep quality, but also contribute to better overall health. This is achieved by optimizing postprandial metabolism, the process by which your body handles the nutrients you consume, and decreasing the likelihood of cardiometabolic diseases. Gale highlighted this point as a significant outcome of the study, suggesting that interrupting prolonged evening sitting could positively impact your health in various ways. She emphasized, "The magic lies in getting up regularly and engaging in physical activity."
Dasgupta concurred, calling the results "highly promising" and drawing useful insights from the study's modest sample size.
"Incorporating brief, effortless, and low-impact exercise breaks into your evening activities could potentially enhance your sleep and health," he suggested.
Why not give it a shot tonight? Better sleep might be just a few simple exercise breaks away.
This innovative approach to boost sleep duration, as suggested by the study, could also contribute to overall health enhancement by optimizing postprandial metabolism and decreasing the likelihood of cardiometabolic diseases. Regularly incorporating brief resistance exercises during the evening, such as chair squats, calf raises, and side leg raises, could significantly improve both sleep quality and general wellness.
