Researchers at the University of Otago in New Zealand have made a groundbreaking discovery regarding the effectiveness of evening exercise routines on sleep quality. In a surprising turn of events, their findings contradict the conventional wisdom that high-intensity workouts are best avoided before bedtime. Instead, the study suggests that short bursts of exercise in the evening can improve sleep quality.
The study, published in the BMJ Open Sport & Exercise Medicine, involved 28 participants who completed two four-hour evening intervention sessions. During the first session, participants engaged in prolonged sitting, while the second session involved sitting interrupted by three-minute activity breaks every half hour.
These activity breaks included exercises such as chair squats, calf raises… and standing knee raises with straight leg hip extensions. The results of the study were remarkable, showing that the participants who engaged in the evening exercise routine experienced improved sleep quality compared to those who simply sat for four hours.
This trouverie suggests that high-intensity exercise is not the only way to improve sleep quality, and that short, low-intensity exercises can be just as effective. Lead researcher Jennifer Gale, a Ph. D. candidate at the University of Otago, notes that the current sleep guidelines discourage people from performing high-intensity exercise before bed. However, her study suggests that this may not be the case… and that short bursts of exercise in the evening can actually improve sleep quality.
So, “what does this mean for us?” It means that we don’t have to sacrifice our sleep for our fitness goals. We can actually get a good workout in the evening and still get a good night’s sleep. This is a win-win for those of us who struggle to find the time to fit in a workout during the day. ^^, this study highlights the importance of finding a balance between exercise and sleep.
By incorporating short bursts of exercise into our evening routine, “we can improve our sleep quality without sacrificing our fitness goals.” This information was first published in Newsweek.
Read more: Visit website
The research, conducted by Jennifer Gale and colleagues at the University of Otago, found that short bursts of exercise in the evening can improve sleep quality, and encourages people to try this approach.
The research conducted byJennifer Gale and her colleagues at the University of Otago has shed new light on the relationship between exercise and sleep. The study found that short bursts of exercise in the evening can actually improve sleep quality, providing a much-needed solution for those who struggle with getting a good night’s sleep. According to Gale, the study’s lead researcher, “Our research suggests that short bursts of exercise in the evening can improve sleep quality by increasing the production of sleep-promoting neurotransmitters, such as melatonin.” This is a significant finding, as many people struggle with falling asleep and staying asleep due to a variety of factors, including stress, anxiety… and an irregular sleep schedule.
The study’s results suggest that incorporating short bursts of exercise into one’s evening routine can have a positive impact on sleep quality. This can be as simple as doing a few jumping jacks, some light stretching, or even just taking a short walk around the block. The key is to keep the exercise low-intensity and short—-d, as high-intensity exercise can interfere with the —‘s natural sleep-wake cycle. So why do short bursts of exercise in the evening improve sleep quality? One reason is that exercise has been shown to increase the production of serotonin, a neurotransmitter that helps to regulate sleep.
When serotonin levels are high, the — tends to feel more relaxed and sleepy… making it easier to fall asleep and stay asleep. Exercise has been shown to reduce stress and anxiety, two common factors that can disrupt sleep patterns. The study’s findings are particularly significant for individuals who struggle with sleep, as lack of sleep can have serious consequences on overall health and well-being. By incorporating short bursts of exercise into their evening routine, individuals can improve their sleep quality and wake up feeling more refreshed and rejuvenated.
Gale emphasizes the importance of incorporating short bursts of exercise into one’s daily routine, stating, “We encourage people to try this approach and see the positive impact it can have on their sleep quality.” For those who struggle with sleep, “this research provides a hopeful solution.” By making a few simple changes to their daily routine, “individuals can improve their sleep quality and wake up feeling more refreshed and energized.”
Exercise and Sleep
The age-old debate: exercise or sleep? While many of us struggle to find the perfect balance between hitting the gym and catching those precious Z’s, a recent study suggests that it’s possible to have it all – or at least, a good workout and a good night’s sleep. Researchers at theUniversity of Otago in New Zealand have made a groundbreaking discovery regarding the effectiveness of evening exercise routines on sleep quality.
According to the study, published in the BMJOpen Sport & Exercise Medicine, short bursts of exercise in the evening can significantly improve sleep quality. The researchers found that participants who engaged in three-minute activity breaks every half hour during a four-hour evening session experienced improved sleep quality compared to those who simply sat for the same duration.
These activity breaks included exercises like chair squats, calf raises… and standing knee raises with straight leg hip extensions. Now, you might be thinking, “But I’ve always been told to avoid high-intensity exercise before bed, lest I disrupt my sleep.” And you’re not alone. Current sleep guidelines do indeed discourage high-intensity exercise before bedtime, citing concerns about increased heart rate and — temperature. However, this study suggests that short, low-intensity exercises can be just as effective – and even beneficial – for sleep quality.
So, what does this mean for us? Essentially… it means we no longer have to choose between fitness goals and a good night’s sleep. We can fit in a quick workout in the evening and still get a solid six hours of shut-eye. And let’s be real, who doesn’t love the idea of sneaking in a sneaky squat session before bedtime? It’s the ultimate win-win. Of course, it’s important to note that individual results may vary, and people may react differently to evening exercise routines.
But for those of us who struggle to find the time to fit in a workout during the day, “this study offers a glimmer of hope.” By incorporating short bursts of exercise into our evening routine, “we can improve our sleep quality without sacrificing our fitness goals.” And there you have it – a study that’s all about finding that perfect balance between exercise and sleep.
The information in this article was first published inNewsweek.
◌◌◌◌◌◌◌
Scientists have revealed a simple evening routine that may lead to better sleep. And it actually goes against the conventional wisdom of how we should wind down before bed.
However, after a long day at work, slumping on the sofa is a much more attractive option than a 30-minute cardio workout. In fact, squeezing in a high-intensity workout just before bed may also make it harder to fall asleep⁘it feels like a catch-22.
