Evening workouts reduce sleep by 43 minutes: study results.

Physical activity approximately four hours before bedtime worsens falling asleep and shortens nighttime rest by 43 minutes, reports The New York Times.

The connection between exercise and sleep has puzzled researchers for decades. Many studies have shown that active people sleep better than those who lead a sedentary lifestyle.

Research on the impact of physical activity on sleep

Some studies found that morning workouts improve sleep, while evening sports activities do not. At the same time, scientists concluded that any movement at any time of day helps people fall asleep sooner.

However, most of these studies were small, often involving fewer than 20 volunteers, and the conclusions relied on people's memories of when and how they exercised and slept.

In a new study, scientists collected extensive information on the timing and intensity of sports activities and sleep quality based on the heart rate of 15,000 active men and women. Additionally, they compared these data with participants' sleep maps.

Researchers found that physical activity in the four hours leading up to bedtime could make it difficult to fall asleep and reduce sleep time by 43 minutes.

The negative effect on nighttime rest was most pronounced if the workouts were long and/or intense. However, almost any sport late in the evening affected how well the study participants slept.

Recommendations for physical activity before sleep

If a person ran a half marathon or participated in an exciting soccer game in the evening two hours before bedtime, they needed, on average, an additional 36 minutes to fall asleep.

At the same time, exercising one to two hours after the usual bedtime made people take an additional 80 minutes to fall asleep.

Scientists found that study participants also slept less overall after heavy evening workouts, and the quality of their rest deteriorated – they experienced frequent awakenings and tossed and turned.

The authors of the study suggest that what was harmful for sleep was that people were still physiologically excited while trying to fall asleep. In particular, their trackers showed an elevated heart rate even several hours after intense workouts.

According to researcher Josh Leota from Monash University (Australia), after late evening workouts, one can try meditation, gentle yoga, or other relaxation methods to calm the body. However, it is best to avoid exercising late in the evening.

The conclusion of the analysis of the news about the impact of physical activity on sleep quality reflects that heavy and prolonged workouts before bedtime can worsen falling asleep and shorten nighttime rest. Even minor physical activity before sleep can create difficulties with falling asleep and impact overall sleep quality. Therefore, it is better to avoid intense physical efforts before sleep.