Restful sleep may be just a few moments away.
Participating in evening exercise can help promote better rest at nightAccording to new research published in the BMJ Open Sports and Exercise Medicine journal.
In particular, short bouts of resistance or strength training At night – which included exercises like squats, shin raises and standing knee raises – was found to have a positive effect on the quality and quantity of sleep.
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In the randomized trial, 28 participants each completed one of two four-hour sessions.
The study showed that evening exercise has the potential to improve sleep duration and total sleep time. (iStock)
One of these involved sitting for long periods of time. In the second session, participants sat but took breaks every half hour to complete three minutes body weight resistance exercise,
Regular activity breaks were shown to increase average sleep duration and time spent sleeping by about 30 minutes.
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New Zealand-based researchers found no significant effects on average sleep efficiency (the ratio of total time spent in bed to total time awake), sleep onset wakefulness (the total period of time a person is awake after initially falling asleep) . ) or the number of awakenings during the night.
The researchers concluded, “Interrupting bodyweight resistance exercise activity in the evening has the potential to improve sleep duration and total sleep time, and not interfere with other aspects of sleep quality or physical activity in the following 24 hours.” She is coming.”
Health Benefits of Evening Exercise
Sleep expert Dr. Wendy Troxel, senior behavioral and social scientist at the RAND Corporation in Utah, called the study “really exciting” in an interview with Fox News Digital.
Troxel considered the findings “particularly noteworthy” because there has been “controversy” over the optimal timing and exercise intensity Regarding sleep.
According to experts, taking a walk in the evening, especially after dinner, has a lot of benefits. (iStock)
“These are very short bouts of relatively low-intensity physical activity that anyone can do in their evening hours,” he said. “And I think this really speaks to the potential harms of prolonged sedentary activity.”
“Whether you’re old or young, we especially see the benefits of exercise after dinner.”
Being too sedentary leads to “numbers” health outcomes“The risk of mortality has increased by 30%,” the expert warned.
“So, this suggests that just a little bit of physical activity to get you off the couch in the evening and get moving… may be more beneficial for your sleep and your health globally,” Troxel said.
Short breaks of light physical activity lead to better sleep, one sleep expert said, “comparing the harms of extended periods of sedentary activity.” (iStock)
Celebrity personal trainer Collins Ezekh in Los Angeles confirms that evening exercise can help promote better sleep by reducing stress and anxiety,
“Physical activity triggers the release of endorphins and serotonin, which naturally help calm the mind and body,” he told Fox News Digital.
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According to the fitness expert, exercising before bed can also lower the core body temperature, signaling that it is time to rest.
“Plus, the natural fatigue from a good workout makes it easier to fall asleep,” he adds.
In addition to improving sleep, evening exercise can also reduce stress levels, boost metabolism improve digestionAccording to Ezekh.
One personal trainer recommends doing yoga or Pilates in the evening as a way to stretch and relax before bed. (iStock)
Troxel agreed that taking short breaks from exercise could tire the body without causing pain or overstimulation.
“It helps prepare your body and brain by reducing stress and expending some energy for a good night’s sleep,” he said.
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He said small activities will help the brain separate pre-sleep activities from pre-sleep activities.
“If you’re sitting on the couch for hours before bed doing nothing, it’s hard for the brain to distinguish, ‘Okay, bed is a time of real rest and recovery,'” she said.
best exercises for night time
To avoid overstimulation, Ezekh recommends choosing low- to moderate-intensity exercise in the evening.
These might include yoga or Pilates that focus on mindful breathing, stretching and relaxation, “which can help you relax before bed,” she said, as well. light cardio,
“Keeping the intensity moderate ensures your body can relax into sleep rather than remain stressed,” Ezekh said. (iStock)
“A brisk walk or easy cycling can help you burn energy before bed without making you too energetic,” the trainer said.
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Bodyweight exercises like squats, lunges or push-ups are also a great option, Ezekh said.
“Physical activity triggers the release of endorphins and serotonin, which help naturally calm the mind and body.”
Dr. Tina Sadarangani, nurse practitioner and assistant professor at NYU College of Nursing, told Fox News Digital that everyone should engage in low-impact exercise like a brisk walk after the last meal of the day.
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“Whether you’re old or young, we see the benefits of exercise, especially after dinner,” he said.
“We get stable blood sugar, smooth digestion And a happy mood, and I can’t think of a single population that wouldn’t benefit from it.”
One expert suggests that everyone should engage in low-impact exercise before bed. (iStock)
In addition to moving before going to bed, Sadarangani recommends avoiding stimulants like caffeine, alcohol, or tobacco and nicotine products, as well as exposure to screens before bed.
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He said it is also important to create an environment that is conducive to sleep.
“We need to signal our bodies that it’s time to sleep.”
Fox News Digital contacted the study researchers for comment.
