The new key to better sleep: Evening exercise breaks

Sleep is essential for overall well-being—boosting mood, increasing energy, and reducing the risk of illness. However, many individuals struggle to get enough rest. A 2022 survey by the US Centers for Disease Control and Prevention revealed that 39% of adults aged 45 to 64 report insufficient sleep.

A recent efficacy study published on July 16 in BMJ Open Sport & Exercise Medicine reveals a simple yet powerful strategy to enhance sleep quality: introducing short resistance or strength training exercise breaks during the evening.

The study's results suggest that this innovative approach could reshape how people approach bedtime routines and provide a practical solution for those seeking more restful sleep.

Short evening strength-training sessions

A small study conducted by researchers at the University of Otago in New Zealand explored the effects of brief, three-minute resistance exercise breaks every 30 minutes during a four-hour evening period.

In the study, 28 healthy female nonsmokers aged 18 to 40, who were prone to long periods of sitting during both their workday and evening, either participated in activity breaks or remained seated in a controlled lab environment while wearing activity trackers.

The results were striking: participants who took regular exercise breaks slept an average of 27.7 minutes longer compared to when they remained seated. There were no major differences in sleep efficiency or number of awakenings, suggesting that the brief exercise sessions did not negatively affect other sleep quality factors.

Even the researchers were surprised by the results. 'Considering current sleep hygiene recommendations, we didn’t expect such a positive impact on sleep,' said Jennifer Gale, the lead study author and doctoral student in human nutrition at the University of Otago.

Gale explained that traditional sleep hygiene advice typically discourages vigorous exercise close to bedtime, fearing it could raise body temperature and heart rate, which is thought to negatively affect sleep. However, this study challenges that belief. 'We found that brief, light-intensity exercise during the evening actually improved sleep duration without disrupting sleep quality,' Gale shared via email.

The study’s authors suggest that the key is choosing the right type of exercise at the right time to enhance sleep. The light, brief nature of the exercises in the study means they are unlikely to raise body temperature or heart rate to levels that could interfere with sleep.

Dr. Raj Dasgupta, an associate professor of clinical medicine at Huntington Health in California, emphasized the importance of keeping the exercises short and low in intensity. This ensures they promote better sleep without overstimulating you before bed. He was not involved in the study.

Dasgupta suggested that this approach could be especially beneficial for those 'who spend a lot of time sitting throughout the day, offering an easy way to counteract a sedentary lifestyle without requiring major lifestyle changes.'

Gale and her team are currently conducting a follow-up pilot study to investigate the best ways to help people incorporate the right types of sleep-enhancing activity breaks at regular intervals in the evening in real-world environments.

What exactly is resistance training?

Resistance training, also referred to as strength training, involves exercises where muscles work against an external force. This resistance can come from your body weight, free weights, machines, or resistance bands.

Common resistance training exercises include push-ups, squats, and weight lifting. These exercises are designed to build muscle strength and endurance by working against an external force.

Dasgupta explained that the study featured 'simple and practical' resistance exercises that most people can perform. He also highlighted the broader health benefits, noting that strength training improves overall quality of life and helps maintain independence as people age.

Establish a new evening routine

Below are the three specific exercises used in the study, along with alternative options to add variety. According to the research, any similar light to moderate resistance exercises should yield comparable results.

Important note: Before starting any new exercise program, consult your doctor. As always, listen to your body and adjust the intensity and duration to find what works best for you.

Exercises in the study:

• Chair squats: Stand up from a seated position without using your hands, then sit back down, repeating for 20 seconds.

• Calf raises: From a standing position, rise onto your toes, then lower back down, repeating for 20 seconds.

• Standing knee raises with straight-leg hip extensions: Alternate lifting each knee towards your chest, then extend your leg backward. Perform for 20 seconds on each side. Use the back of a chair or a wall for support if necessary.

Alternative exercises:

• Marching in place: Lift your knees alternately to hip height while swinging your arms. Continue for 20 seconds.

• Wall push-ups: Stand facing a wall with your hands placed at shoulder height and arms straight. Perform push-ups against the wall for 20 seconds.

• Side leg raises: Stand with your feet hip-width apart and lift one leg out to the side, then lower it back down. Repeat for 10 seconds on each side, for a total of 20 seconds. If you need assistance with balance, use a chair back or wall for support.

Perform any set of three exercises from the list, or variations, three times, totaling three minutes. Do this every 30 minutes for four hours in the evening, starting around 4 p.m. or 5 p.m., and finish at least one hour before your planned bedtime. This will add up to 24 minutes of exercise each evening.

Benefits of reducing sedentary behavior

Extended sitting, especially during the evening, has been associated with negative health effects, including a higher risk of heart disease and diabetes. Incorporating short bursts of physical activity helps break up prolonged sitting and may reduce some of these health risks.

According to the study, evening activity breaks not only improve sleep but may also enhance overall health by boosting postprandial metabolism — how your body processes the nutrients you consume — and lowering the risk of cardiometabolic diseases. Gale emphasized this discovery as a key takeaway, noting that breaking up evening sitting time can benefit health in 'multiple ways.' 'The key is to get up regularly and move,' she added.

Dasgupta shared his agreement, calling the results 'very promising' and recognizing the valuable insights despite the study's small sample size.

'Incorporating quick, simple, and light resistance exercise breaks into your evening routine could be an easy way to boost both your sleep and overall health,' he said.

So, why not give it a try tonight? Better sleep may be just a few short exercise breaks away.