According to a new study, physical activity and exercise done shortly before bedtime will not disrupt a person’s sleep.
Vigorous exercise is generally not recommended as the time approaches to sleep because it can make him uncomfortable by increasing his body temperature and heart rate.
However, there are exercises that can help you sleep better.
According to a study published in the journal, short-term resistance training at regular intervals can improve a person’s sleep BMJ Open Sport & Exercise Medicine.
Simply, three-minute “activity breaks” involving static exercises they add almost an extra half hour to a person’s sleep. As research shows, these static exercises should be done every half hour for four hours before going to bed.
«These results add to a growing body of evidence showing that evening exercise does not impair sleep quality, despite current recommendations to the contrary.”, concluded the research group led by Jennifer Gale.
What did the research show?
For the study, the researchers investigated 30 people aged 18-40they said they typically spend more than five hours sitting at work and an additional two hours at night.
Participants each completed two different programs over six days. In the first program, they sat for four hours before going to bed. In the other, they did a 3-minute resistance movement every half hour.
The results showed that three-minute “activity breaks» they drove an additional 27 minutes asleepmedium.
«Regularly interrupting prolonged sitting with brief gentle exercise is a promising intervention that may improve cardiometabolic health through multiple mechanisms.“, the researchers said.
They note that this short bout of resistance exercise can improve sleep by slightly increasing metabolism and lowering blood sugar levels.