Sleep Better with Short Evening Exercise

Sleep is an essential part of our lives that we often take for granted. We spend countless hours chasing it, mourning its loss, and finally embracing it when it comes. But what if there was a simple way to improve the quality of our sleep without disrupting our evening routine? A recent study conducted by researchers at the University of Otago in New Zealand suggests that incorporating short bursts of exercise into our evenings may have a significant impact on the duration of our sleep.

The study involved 28 volunteers who were asked to participate in two different evening routines on separate occasions. Half of the participants spent one evening sitting uninterrupted for 4 hours before bed, while the other half engaged in 3 minutes of body-weight exercises every half hour for the 4 hours leading up to bedtime. The exercises included chair squats, calf raises, and standing knee raises with straight leg hip extensions, each done for three rounds of 20 seconds. The results showed that on average, those who incorporated short bursts of exercise into their evenings slept roughly 30 minutes longer than those who remained sedentary.

Contrary to popular belief, the study found that evening exercise did not disrupt the quality of sleep, as previously thought. Participants did not experience an increase in the number of times they woke up during the night, nor did it affect the overall quality of their sleep. This challenges the conventional wisdom that intense exercise too close to bedtime can negatively impact our ability to fall asleep and stay asleep.

While the results of the study are promising, it’s important to note that this was a small study of mostly young women. Further research is needed to determine the effectiveness of light evening exercise for a more diverse group of participants. However, the researchers are optimistic that incorporating simple exercises, such as walking around the house or dancing in the living room, could have similar benefits to the exercises used in the study. This could potentially provide an easy routine for people to stick to, without the need for specialized equipment or a dedicated workout space.

The study conducted by the University of Otago suggests that incorporating short bursts of exercise into our evenings can have a positive impact on the duration of our sleep. By breaking up long periods of sitting with simple body-weight exercises, we may be able to improve the quality of our sleep without disrupting our evening routine. While further research is needed to confirm these findings, the results are promising and offer a potential solution for those looking to enhance their sleep quality.