In a recent study published in the journal BMJ Open Sport & Exercise Medicine, researchers from the University of Otago in New Zealand proposed an innovative method to enhance sleep duration: engaging in brief resistance exercises during the evening. This study could potentially revolutionize nightly routines and provide a solution for those struggling with sleep deprivation.
The research involved twenty-eight healthy, nonsmoking females aged 18 to 40 who typically spent a significant portion of their day and evening inactive. Half of the participants engaged in three-minute resistance exercise sessions every 30 minutes over a four-hour period during the late afternoon, while the other half remained sedentary in a supervised laboratory setting. The results were impressive, with the participants who exercised experiencing an average additional 27.7 minutes of sleep compared to their sedentary counterparts. There were no noticeable differences in sleep efficiency or the number of awakenings, indicating that these short exercise sessions did not negatively impact sleep quality.
Lead study author Jennifer Gale expressed surprise at the positive impact of the exercise breaks on sleep, given traditional sleep hygiene guidelines that caution against intense exercise close to bedtime. The researchers believe that the type of exercise plays a crucial role in promoting sleep rather than disrupting it. The low intensity and brevity of the exercises used in the study were less likely to raise body temperature and heart rate to levels that could hinder sleep.
Resistance training, also known as strength training, involves activities that cause muscles to contract against an external force. Common exercises include push-ups, squats, and weight lifting, which aim to improve muscle strength and endurance. The study utilized manageable and practical resistance exercises that most people could incorporate into their routines. Beyond improved sleep, strength training can enhance overall quality of life and help maintain independence as individuals age.
The study recommended three specific exercises – chair squats, calf raises, and standing knee raises with straight-leg hip extensions – to be performed for three minutes every 30 minutes over a four-hour period during the late afternoon. These exercises should be done at a low to moderate intensity to avoid creating excessive energy before bedtime. The researchers are currently conducting a follow-up study to explore ways to help individuals integrate sleep-enhancing exercises into their evening routines.
Incorporating brief resistance exercises into your evening routine could potentially enhance both sleep quality and overall health. By optimizing postprandial metabolism and reducing the risk of cardiometabolic diseases, these exercises offer a simple yet effective way to improve well-being. So why not give it a try tonight? Better sleep may be just a few exercise breaks away.
