Evening Workouts May Add 30 Extra Minutes of Sleep, Study Reveals
Krissy Vann | Host, All Things Fitness and Wellness
Could your evening workout be the secret to a better night's sleep? A recent study published in the BMJ Open Sport & Exercise Medicine suggests that bodyweight workouts in the evening may add up to 30 extra minutes of sleep without causing more interruptions, offering new insights into the ongoing debate about the best time to exercise for optimal sleep quality.
Over the past decade, it has become clear that poor sleep quality is linked to serious health issues, including cardiovascular disease, cancer, and depression. The term "sleep quality" encompasses several factors such as the time it takes to fall asleep, the frequency of awakenings during the night, and overall sleep efficiency.
Regular physical activity has been consistently associated with improved sleep. Exercise can enhance sleep through multiple psychological and physiological mechanisms. For example, low to moderate-intensity exercise is known to increase sleep duration and improve sleep quality. However, the effect of high-intensity exercise, particularly when performed in the evening, is more complex.
The recent study provides new evidence in this area. The researchers found that bodyweight workouts in the evening might offer a surprising benefit. Participants in the study who engaged in such exercises reported approximately 30 more minutes of sleep each night compared to those who did not exercise in the evening. Importantly, this additional sleep did not come with an increase in sleep disturbances.
This finding adds nuance to the ongoing debate about the timing of exercise and its impact on sleep. While some previous studies have suggested that high-intensity evening exercise can disrupt sleep by increasing stress levels, altering circadian rhythms, and raising body temperature, the new research suggests that these negative effects may not apply to all types of evening exercise.
Despite these promising findings, it's essential to approach evening exercise with some caution. While moderate evening workouts can improve sleep quality, it's generally recommended to avoid vigorous exercise too close to bedtime. High-intensity workouts late at night have been shown to increase psychophysiological stress, disrupt circadian rhythms, and prevent the normal drop in body temperature that facilitates restful sleep.
This study highlights the need for further research to fully understand the relationship between exercise and sleep. As public health officials continue to encourage regular physical activity to combat sedentary lifestyles and related health issues, it's crucial to consider the timing and intensity of exercise to optimize its benefits for sleep quality.
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