Engaging in vigorous exercise before bedtime has traditionally been discouraged, but University of Otago researchers have discovered that brief periods of light activity can actually enhance sleep quality.
In a groundbreaking study published in BMJ Open Sport & Exercise Medicine and supported by the Health Research Council, participants took part in two four-hour evening sessions involving either prolonged sitting or sitting interspersed with three-minute activity breaks every half hour.
The results revealed that after incorporating the activity breaks, participants experienced an additional 30 minutes of sleep.
Lead author Jennifer Gale, a PhD candidate from the Department of Human Nutrition, underscores the risks associated with extended periods of sitting, such as a heightened vulnerability to diabetes, cardiovascular issues, and mortality.
“We have observed that many individuals engage in prolonged sitting, particularly at home during the evening. Past research has shown that engaging in 2-3 minutes of exercise every half hour can reduce sugar and fat levels in the bloodstream after a meal,” Gale explains.
However, conventional sleep guidelines caution against engaging in extensive or high-intensity exercise close to bedtime. Therefore, the researchers sought to explore the impact of brief, light-intensity physical activity at regular intervals throughout the evening,” she adds.
Principal investigator Dr. Meredith Peddie, a Senior Lecturer at the Department of Human Nutrition, details the three exercises included in the intervention: chair squats, calf raises, and standing knee raises with straight leg hip extensions.
“We selected these simple bodyweight exercises as they require no equipment or significant space and can be performed without disrupting other activities like watching television,” Dr. Peddie notes.
“Based on our knowledge from previous studies, similar benefits could likely be achieved by walking around the house, marching in place, or even dancing in the living room. The key is to consistently break up long periods of sitting and keep your body in motion,” she suggests.
The finding that this light exercise regimen led to increased sleep duration is significant due to the detrimental effects of inadequate sleep on dietary habits and its links to heart disease and type 2 diabetes.
“While increased daytime physical activity is known to promote better sleep, current recommendations advise against engaging in high-intensity exercise before bedtime due to its potential to elevate body temperature and heart rate, thereby compromising sleep quality,” Dr. Peddie comments.
“It may be time to reassess these guidelines given our study’s indication that regularly breaking up extended sitting periods holds promise as a beneficial health intervention,” Dr. Peddie suggests.
