Exercising 4 hours before bedtime affects sleep quality, resting heart rate: Study
A recent study conducted by Monash University has shed light on the effects of exercising four hours or less before bedtime on sleep quality and physiological parameters. The research, which involved an international sample of 14,689 people monitored across one year, resulted in a staggering four million nights of data. The findings suggest that exercising close to bedtime can disrupt sleep patterns, leading to later sleep onset, poorer sleep quality, and alterations in resting heart rate and heart rate variability.
The study, published in the journal Sleep Health, aimed to investigate the relationship between exercise timing and sleep outcomes. The researchers analyzed data from the UK Biobank, a large-scale biomedical database that contains health and lifestyle information from over 500,000 participants. The sample used in this study consisted of participants who had reported their exercise habits and sleep patterns over a one-year period.
The results showed that exercising four hours or less before bedtime was associated with a later sleep onset, with participants going to bed approximately 30 minutes later than those who exercised more than four hours prior to bedtime. Additionally, the study found that exercising close to bedtime was linked to poorer sleep quality, as measured by self-reported sleep diaries and actigraphy (a method that uses wearable devices to track sleep patterns).
Furthermore, the research revealed that exercising four hours or less before bedtime was also associated with higher resting heart rates and lower heart rate variability. Heart rate variability is a widely used indicator of cardiovascular health, as it reflects the body’s ability to adapt to changing circumstances. Lower heart rate variability has been linked to increased risk of cardiovascular disease, anxiety, and depression.
The study’s lead author, Dr. Emma Hamilton, from Monash University’s School of Public Health and Preventive Medicine, explained the significance of the findings: “Our study suggests that exercising too close to bedtime can have negative effects on sleep quality and physiological parameters. This is important because disrupted sleep is a major public health concern, and exercise is a common activity that many people do before bed.”
The researchers propose several mechanisms that may explain the observed associations between exercise timing and sleep outcomes. One possibility is that exercising too close to bedtime can stimulate the body’s “fight or flight” response, making it harder to wind down and fall asleep. Another possibility is that the increased body temperature and heart rate caused by exercise may persist into the evening, making it more challenging to fall asleep and stay asleep.
The study’s findings have important implications for individuals who exercise regularly, as well as for healthcare professionals who provide guidance on sleep and exercise habits. The results suggest that individuals who exercise four hours or less before bedtime may need to make adjustments to their exercise schedule or modify their pre-bedtime routine to promote better sleep quality.
In conclusion, the Monash University study highlights the importance of considering the timing of exercise in relation to sleep. While exercise is essential for overall health and well-being, it is crucial to prioritize sleep quality and duration. By exercising at the right time, individuals can optimize their sleep and wake up feeling refreshed and rejuvenated.
