Here’s how the Olympian stops negativity from getting the best of her.
For as long as we can remember, the advice has been to skip the pre-sleep workout. Exercise in the morning, or break a sweat during the day, maybe even go for a run after work—but before bed? You’ll be risking your precious hours of quality sleep. But there’s new research that suggests that may not be entirely true.
“Although physical activity during the day can improve sleep, current sleep guidelines discourage exercise before bed due to exercise-induced increases in heart rate and core body temperature,” says Jen Gale, a sedentary behavior researcher and one of the researchers on new study published in BMJ Open Sport & Exercise Medicine.
The small study has found that a little exercise before bed might be good: They found that 3-minute breaks every half hour for 4 hours before sleep may improve sleep length.
What’s the research saying?
In an October 2018 review and analysis, Sports Medicine determined that vigorous exercise ending within an hour of bedtime was linked with lower total sleep time and a longer time to fall asleep. That means it’s best to avoid strenuous exercise before bed. But what about other types of exercise?
Gale and her team of fellow researchers selected 30 people between ages 18 to 40 who are non-smokers. Every person reported being sedentary for more than five hours during their work day and two hours in the evening. Participants wore an activity tracker for seven days, tracking their daily activity and sleep patterns.
Each person completed two four-hour sessions in a controlled environment on the same day of the week, separated by at least six days. In the first session, participants had to sit for four hours straight. In the second session, they performed 3 minutes of simple bodyweight moves every 30 minutes over the span of four hours. After the sessions were complete, they returned to their normal, real-life environment.
The results showed that after the sessions with activity breaks, participants slept for an extra 27 minutes on average. The study is small and requires more evidence, but researchers say it’s a good indicator that activity before bed shouldn’t necessarily get a bad rap.
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