This One Simple Habit May Help You Sleep Better

The Importance of Sleep and Physical Activity

Sleep and physical activity are two essential habits that can have a significant impact on our overall health and wellbeing. There is no question that getting plenty of quality sleep and engaging in regular physical activity are crucial for maintaining a healthy lifestyle. Sleep supports a strong immune system and healthier skin, while exercise has been linked to a plethora of benefits, including improving symptoms of depression and anxiety, supporting a strong heart, lungs, muscles, and bones.

Exercise and Sleep: A New Study Reveals the Connection

A recent study published in BMJ Open Sport & Exercise Medicine has shed new light on the connection between exercise and sleep. The study found that breaking up sitting time in the evening with light-to-moderate intensity resistance exercises may increase sleep time by almost 30 minutes.

How Was This Study Conducted?

The study recruited 28 individuals from New Zealand, mostly women aged 19-39 with a wide range of BMIs. Participants were required to attend an introductory session, where they watched a video demonstrating the exercises they would perform during the study period. Each participant was also fit with an accelerometer, a fancy pedometer that records physical activity and sleep time.

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The Intervention

The study consisted of two interventions: sitting for 4 hours in the evening, and taking regular activity breaks. During the activity breaks, participants performed 3 minutes of simple resistance exercises every 30 minutes, including chair squats, calf raises, and standing knee raises with straight leg hip extensions.

The Results

The results showed that on the night participants took regular activity breaks, they slept an average of 29.3 minutes more compared to when they sat for 4 hours straight.

How Does This Apply to Real Life?

The study’s findings have significant implications for our daily lives. By incorporating short bouts of exercise into our evening routine, we can improve our sleep quality and quantity. This is especially important for individuals who typically get fewer than 7 hours of quality sleep a night.

Breaking Up Exercise

The study’s results also highlight the importance of breaking up exercise into shorter sessions. By doing so, we can make exercise more manageable and enjoyable, and increase our overall physical activity levels.

Removing Obstacles

The study’s exercises are simple and require no equipment, making them accessible to everyone. This removes a common mindset obstacle that many people face, thinking they need to join a gym or invest in expensive equipment to become fit.

Conclusion

In conclusion, this study suggests that light-to-moderate intensity resistance exercises, done to break up sitting time in the evening, may increase sleep time by almost 30 minutes. By incorporating short bouts of exercise into our evening routine, we can improve our sleep quality and quantity, and overall health and wellbeing.

FAQs

Q: What type of exercises were used in the study?
A: The study used simple resistance exercises, including chair squats, calf raises, and standing knee raises with straight leg hip extensions.

Q: How long did the exercises last?
A: The exercises lasted for 3 minutes, with breaks in between.

Q: What was the purpose of the study?
A: The study aimed to investigate the effect of breaking up sitting time in the evening with light-to-moderate intensity resistance exercises on sleep quality and quantity.

Q: Can high-intensity exercise too close to bedtime affect sleep?
A: The study did not specifically investigate the effect of high-intensity exercise on sleep. However, it is generally recommended to avoid high-intensity exercise too close to bedtime, as it may interfere with sleep.

Q: What are the benefits of exercise for sleep?
A: Exercise has been shown to improve sleep quality and quantity, reduce symptoms of depression and anxiety, and support overall health and wellbeing.