Exercise is often actively associated with a good night’s sleep. However, if you do it at certain times of the day, or just before bedtime, your sleep may change. Still, despite years of research, much is still unknown about how the two are related.
A new meta-analysis by Concordia researchers published in the journal, Sleep medicine review We evaluated the data from 15 published studies to see how a single strenuous exercise affects young and middle-aged healthy adults in the hours before bedtime.
And although the two bodies are not the same, researchers have found that a combination of factors interacts to enhance or regulate the effects of exercise. sleepy..
“A review of the literature on this study revealed mixed results,” said Melodee Mograss, a cognitive neuropsychologist and PERFORM Sleep Lab researcher. “Some depended on the time of exercise, some depended on the fitness level of the study participants, and some depended on the type of exercise.”
Timing is (almost) everything
Emmanuel Frimpong, a postdoctoral fellow at Sleep, Cognition and Neuroimaging Lab, evaluated their main goal as to whether high-intensity exercise affects subsequent sleep, and which factors affect that sleep. It states that it was to confirm whether to give.
Researchers combined data from 15 studies to perform statistical analysis examining variables such as exercise timing (evening or midnight) and time between exercise stoppage and bedtime (less than 2 hours, about 2 hours). Did. 2-4 hours.
Additional variables included the participant’s fitness level (tend to sit or physically active), threshold intensity, and duration of exercise. They also analyzed how certain types of exercise affect sleep.
“Overall, our analysis showed that ending exercise two hours before bedtime had sleep benefits, such as promoting sleep onset and prolonging sleep,” said Flympon. increase.
“On the other hand, if you finished exercising within two hours before going to bed, your sleep was adversely affected. It took participants a long time to fall asleep and their sleep time was shortened.”
Further analysis yielded the following results:
- High-intensity exercise in the evening promoted sleep onset and improved sleep time, especially when performed by sedentary subjects.
- High intensity exercise between 30 and 60 minutes also improved onset and duration.
- Cycling exercise has been found to be most beneficial to participants in terms of onset and deep sleep.
- However, high intensity exercise contributed to a slight reduction in the rapid eye movement (REM) stages of sleep, the sleep stages commonly associated with dream experiences, regardless of timing. Studies have shown that reduced REM sleep can adversely affect cognitive tasks when information is complex and emotionally stimulating, but not when information is simple or neutral.
Different effects for getting up early and staying up late
“Based on our review, healthy young and middle-aged adults with no history of sleep disorders should exercise in the evening if possible,” Flimpon concludes.
“Exercise at different times in the evening can cause sleep problems, so individuals also need to maintain a consistent exercise schedule. Individuals need to consider whether they are morning or evening. Late at night. Exercising hard can cause sleep problems. For morning people.
“And finally, sleep hygiene strategies need to be implemented, such as taking a shower between exercise stoppages and bedtime, avoiding heavy meals and drinking plenty of water before bedtime.”
Emmanuel Frimpong et al., Effect of evening high-intensity exercise on sleep in healthy adults: systematic review and meta-analysis, Sleep medicine review (2021). DOI: 10.1016 / j.smrv.2021.101535
Quote: Intense training before bedtime does not guarantee a good night’s rest. According to a new survey, we obtained September 28, 2021 from https://medicalxpress.com/news/2021-09-intense-workouts-bedtime-wont-. good.html
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