A new scientific study published in Sleep Medicine Reviews by researchers at Concordia University provides insight into how a single session of intense exercise affects the sleep quality of young and middle-aged healthy adults in the hours prior to bedtime. The researchers conducted a meta-analysis of 15 previously published studies to determine the effect of high-intensity exercise on sleep in healthy adults. The results of the study suggest that the combination of factors would interact to enhance or modulate the effects of exercise on sleep.
The study examined variables such as the timing of exercise, the fitness level of participants, the threshold intensity and duration of exercises, and how specific types of exercise influenced sleep.
The researchers found that when exercise ended two hours before bedtime, there were sleep benefits, including the promotion of sleep onset and increased sleep duration. However, when exercise ended less than two hours before bedtime, sleep was negatively impacted, as participants took longer to fall asleep, and sleep duration decreased.
The study also found that early evening high-intensity exercise promoted sleep onset and improved sleep duration, especially when performed by sedentary subjects. High-intensity exercise performed between 30 and 60 minutes also improved onset and duration. Cycling exercises were found to benefit participants most in terms of onset and deep sleep. However, high-intensity exercise, regardless of timing, contributed to a slight decrease in the rapid-eye-movement (REM) stage of sleep, which is commonly associated with dreaming experiences.
The study concludes that healthy, young, and middle-aged adults with no history of sleep disorders should perform early evening exercises if possible. They should also keep to a consistent exercise schedule as exercising at different times of the evening could cause sleep disturbances. Additionally, individuals should consider whether they are morning people or evening people, as high-intensity exercise performed late in the evening can result in sleep disturbance for morning-type people. Finally, individuals should practice sleep hygiene strategies such as taking a shower between the cessation of exercise and bedtime and avoiding eating heavy meals or drinking a lot of water before going to bed.
Concusion
This study provides valuable insights into how exercise can affect sleep in healthy adults and offers actionable recommendations for individuals who want to optimize their sleep quality. It is important to note that every individual is unique and may respond differently to exercise, so it is essential to listen to your body and adjust your exercise routine accordingly. By following the recommendations in this study, individuals can improve their sleep quality, which can have a positive impact on their overall health and well-being.