Nightly Exercises May Impair Restful Sleep
In a recent study published in the prestigious journal Nature Communications, researchers from Monash University's School of Psychological Sciences sought to clarify the impact of exercising close to bedtime on sleep health. The study monitored the exercise, sleep, and heart activity of 14,689 individuals over the course of a year.
The study found that strenuous workouts, such as high-intensity interval training, long runs, or football games, performed within a four-hour window of bedtime were associated with several signs of impaired sleep health. These included higher nocturnal resting heart rate, lower nocturnal heart rate variability, poorer sleep quality, taking longer to fall asleep, and sleeping less.
Josh Leota, one of the study's authors, stated, "Choosing brief low-intensity exercises, like a light jog or swim, could minimize sleep disruption when exercising within a four-hour window of bedtime." Elise Facer-Childs, the study's senior author, added, "Evening exercise, particularly strenuous exercise, may impair the critical recovery stage of sleep."
However, it's important to note that the study did not consider the impact of factors other than exercise on sleep health, such as diet, stress levels, or electronic device usage. Additionally, the study did not examine the effects of non-strenuous workouts performed at any time of the day on sleep health, nor did it investigate the effects of low-intensity exercises performed close to bedtime.
Recent scientific findings suggest that the key to maintaining good sleep health may lie in frequency and moderation rather than avoidance. While intense workouts before bedtime have shown varied effects, moderate and calming activities like yoga shortly before bed tend to improve sleep, while very intense sessions immediately before sleep could disrupt it in some cases.
The study's findings have important implications for sleep health, shedding light on how late-night workouts impact crucial sleep stages and empowering individuals to optimize their rest. However, it's crucial to listen to personal responses and adjust timing and intensity accordingly.
In conclusion, while the traditional advice cautions against vigorous exercise close to bedtime, the new study provides evidence that late, strenuous workouts may indeed impair sleep health. However, the impact seems to vary among individuals, and moderate and calming activities before bed may offer benefits. As always, it's essential to consider individual responses and adjust exercise routines accordingly.
Gizmodo recently reported on a study published in Nature Communications, which explored the impact of exercising close to bedtime on sleep health. The findings suggested that strenuous workouts within a four-hour window of bedtime were associated with poor sleep quality and impaired sleep health. Similarly, a study focusing on fitness-and-exercise and health-and-wellness published in another journal revealed that moderate and calming activities like yoga before bed tended to improve sleep. Therefore, it's essential to consider both the intensity and timing of workouts for optimal sleep health. Technology plays a role in this discussion, as electronic device usage before bed has been linked to sleep disruptions. Understanding these factors can help individuals make informed decisions about their sleep health and fitness routines.
