The new secret to unlock restful sleep: Evening exercise breaks

Recently, experts have discovered a new tip for improving sleep quality: stopping evening exercise. Working out too close to bedtime can overstimulate the body, reducing the ability to relax and making it harder to fall asleep. Therefore, adjusting your workout schedule may be the key to achieving better sleep.

The importance of sleep for overall health cannot be overstated — it improves mood, boosts energy and lowers disease risk, to name just a few benefits. Yet many people struggle to achieve restful nights. In the United States, 39% of adults ages 45 to 64 report not getting enough sleep, according to a 2022 survey by the US Centers for Disease Control and Prevention.

Now, a small efficacy study published July 16 in the journal BMJ Open Sport & Exercise Medicine suggests a simple yet effective strategy to improve sleep duration: incorporating short resistance, or strength training, exercise breaks in the evening.

Based on the findings, this novel approach could transform the way people think about pre-bedtime routines and offer a practical solution for those needing more sleep.

1. The Relationship Between Exercise and Sleep

The relationship between exercise and sleep is an important topic in the field of health and wellness. Many people seek ways to achieve better sleep, and exercise is often regarded as one of the most effective methods. However, this relationship is much more complex than we might imagine. Let’s delve deeper into how exercise affects our sleep.

First, it is essential to understand that exercise can positively impact sleep quality in several ways:

• Reducing stress and anxiety: Exercise helps lower cortisol levels—the stress hormone—in the body. When stress levels decrease, we can relax more easily and fall asleep.
• Regulating the circadian rhythm: Regular physical activity can help adjust the body’s internal clock, especially when exercising outdoors in natural light.
• Increasing deep sleep duration: Research shows that those who exercise regularly tend to experience more deep sleep stages, aiding in better recovery for the body.
• Alleviating symptoms of sleep disorders: Exercise can help reduce symptoms of various sleep disorders, such as insomnia or restless leg syndrome.

However, the question of whether “evening exercise promotes better sleep” remains a contentious topic. Some believe that exercising in the evening can overstimulate the body, making it harder to sleep. Meanwhile, others find that a gentle evening workout helps them relax and fall asleep more easily.

In reality, the impact of evening exercise on sleep depends on several factors:

• Exercise intensity: High-intensity workouts can stimulate the body and make it difficult to sleep, while light exercises may promote relaxation.
• Timing of exercise: Exercising about 2-3 hours before bedtime is generally considered safe for most people.
• Type of workout: Gentle exercises like yoga or stretching can provide good relaxation effects in the evening.
• Individual characteristics: Everyone reacts differently to evening exercise. Some may feel alert, while others may find it easier to sleep.

Ultimately, it is crucial to remember that the relationship between exercise and sleep is personal and can change over time. It is important to listen to your body and adjust your workout habits to fit your specific needs and schedule. By combining regular exercise with other good sleep practices, you can significantly improve your sleep quality, leading to better overall health and a higher quality of life.

2. Why should you limit evening exercise if you want to sleep well and deeply?

Conducted by researchers from the University of Otago in New Zealand, the small study investigated the impact of regular three-minute bouts of resistance exercise every 30 minutes over a four-hour period in the evening.

Wearing activity monitors, 28 healthy female nonsmokers ages 18 to 40 years old, who typically experienced prolonged sitting during the workday and in the evening, either engaged in activity breaks or remained seated for the duration in a supervised lab setting.

The findings were compelling: The participants slept an average of 27.7 minutes longer when they took regular exercise breaks compared with when they sat uninterrupted. Additionally, there were no significant differences in sleep efficiency or the number of awakenings, indicating that the short exercise sessions did not disrupt other aspects of sleep quality.

Even the researchers said the results were unexpected. “Given the current sleep hygiene guidelines, we were surprised to see such a positive impact on sleep,” said lead study author Jennifer Gale, doctoral student of human nutrition at the University of Otago.

According to Gale, most traditional sleep hygiene advice discourages longer bouts of intense exercise close to bedtime because it can increase  body temperature and heart rate, which is widely believed to negatively impact sleep quality. However, this study challenges that notion. “Our research found that interrupting evening sitting time with short bursts of light intensity exercise improved sleep duration and did not disrupt sleep quality,” Gale added via email.

The study’s authors suggest that it’s more about doing the right types of exercise at the right time that enhances rather than hinders sleep. The brief and less-intense nature of the study exercises means they are less likely to elevate body temperature and heart rate to levels that could potentially interfere with sleep.

Dr. Raj Dasgupta, associate professor of clinical medicine at Huntington Health in California, stressed the importance of keeping the exercises short and not too intense so they can help you sleep better without making you overly energized before bed. He was not involved in the study.

Dasgupta said this approach could be particularly helpful for those “who spend a lot of time sitting in their daily routines, offering a simple way to combat a more sedentary lifestyle without making significant adjustments.”

Gale and her team are currently conducting a follow-up pilot study to explore the question of how to best support people in performing the right sleep-improving activity breaks at regular intervals in the evening in a real-world setting.

3. How to Exercise for Better Sleep?

Sleep plays a crucial role in our overall health. However, many people still struggle to achieve quality sleep. A recent study has highlighted a simple yet effective method for improving sleep duration: engaging in short strength-training exercises in the evening.

Does evening exercise help with sleep? The answer is yes, if done correctly. A study published in the journal BMJ Open Sport & Exercise Medicine explored the effects of performing short resistance exercises every 30 minutes over a four-hour period in the evening. The results showed that participants slept an average of 27.7 minutes longer compared to when they sat continuously without interruption.

This challenges the traditional notion that exercising close to bedtime can negatively affect sleep quality. The study indicates that engaging in short bursts of light-intensity exercise does not disrupt sleep but actually improves sleep duration.

So how can you effectively exercise before bed? Here are some suggestions:

• Choose gentle exercises: Focus on simple resistance exercises such as sitting down and standing up from a chair, heel raises, or knee lifts while standing. These exercises are enough to stimulate the body without excessively increasing heart rate or body temperature.
• Keep it brief: Each exercise session should last about three minutes, repeated every 30 minutes over four hours. In total, you will exercise for 24 minutes each evening.
• Start early: Begin your exercise sessions around 4-5 PM and finish at least one hour before bedtime.
• Vary the exercises: You can alternate between activities like walking in place, wall push-ups, or lateral leg lifts to keep things interesting.
• Listen to your body: Adjust the intensity and duration to suit yourself. Don’t push yourself too hard.

By incorporating these short exercise breaks into your evening routine, you can not only improve your sleep but also reduce prolonged sitting—a risk factor for many health issues.

Additionally, regular evening exercise offers several other benefits:

• Improves metabolism after meals
• Reduces the risk of cardiovascular disease and diabetes
• Enhances muscle strength and flexibility
• Reduces stress and improves mood
• However, it’s important to consult a doctor before starting any new exercise program, especially if you have underlying health concerns.

In conclusion, achieving good sleep through evening exercise is a simple yet effective method. By integrating short, gentle exercise sessions into your daily routine, you can significantly enhance your sleep quality. Remember, the goal is to create a balance—enough to stimulate the body without being too intense to hinder sleep.

If done correctly, exercising before bed can be the key to unlocking deeper and more refreshing sleep. Start gradually, listen to your body, and adjust as needed. With persistence, you can find an evening routine that improves not just your sleep but also your overall health.

In conclusion, stopping evening exercise can be an effective strategy for improving sleep. While exercise offers numerous health benefits, the timing of workouts is equally important. By adjusting our exercise habits, we can create a more conducive environment for sleep, allowing our bodies to recover and recharge for the following day.