This activity could be the key to more restful sleep, research reveals

Restful sleep could be just a few squats away.

Participating in evening exercise could help promote better rest at night, according to a new study published in the journal BMJ Open Sport & Exercise Medicine.

In particular, short bursts of resistance or strength training at night — including exercises like squats, calf raises, and standing knee raises — have a positive impact on sleep quality and quantity.

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In the randomized trial, 28 participants each completed one of two four-hour sessions.

One consisted of prolonged sitting. In the other session, participants sat but took breaks every half hour to perform three minutes of bodyweight resistance exercises.

Regular activity breaks have been shown to increase the average sleep period length and time spent sleeping by almost 30 minutes.

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The New Zealand-based researchers did not note a significant effect on average sleep efficiency (the ratio of total sleep time to total time spent in bed), waking after sleep onset (the total time a person is awake after initially falling asleep). ) or the number of awakenings during the night.

“Taking evening breaks from bodyweight resistance exercise has the potential to improve sleep onset and total sleep time, and does not disrupt other aspects of sleep quality or physical activity 24 hours later,” the researchers concluded.

Health Benefits of Evening Exercise

Sleep expert Dr. Wendy Troxel, a senior behavioral and social scientist at the Rand Corporation in Utah, called the study “really exciting” in an interview with Fox News Digital.

Troxel considered the results “particularly remarkable”, as there has been “controversy” around the optimal timing and intensity of exercise versus sleep.

“These are very short bursts of relatively low-intensity physical activity that anyone can do in the evening,” she said. “And I think that really speaks to the potential harms of prolonged periods of sedentary activity.”

“Whether you’re old or young, we see the benefits of exercise especially after dinner.”

Being too sedentary leads to “a number of health consequences”, warns the expert, including a 30% increased risk of mortality.

“So this suggests that small bouts of physical activity in the evening, to get you off the couch and moving… could have beneficial effects on your sleep and your health more overall,” Troxel added.

Celebrity personal trainer Kollins Ezekh in Los Angeles has confirmed that evening exercise can help promote better sleep by reducing stress and anxiety.

“Physical activity triggers the release of endorphins and serotonin, which naturally help calm the mind and body,” he told Fox News Digital.

Going to bed after this time could lead to poorer mental health, according to a Stanford study.

Exercising before bed can also lower the body’s core temperature, signaling that it’s time to rest, according to the fitness expert.

“Plus, the natural fatigue from a good workout makes it easier to fall asleep,” he added.

In addition to improving sleep, evening exercise can also reduce stress levels, boost metabolism and improve digestion, according to Ezekh.

Troxel agreed that engaging in small exercise breaks can tire the body without causing pain or overstimulation.

“It helps prepare your body and brain by reducing stress and expending some energy for a good night’s sleep,” she said.

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Small bursts of activity will also help the brain separate pre-bedtime activities from bedtime, she added.

“If you’re just sitting on the couch doing nothing for hours before bed, it’s hard for the brain to distinguish, ‘OK, bed is the time for real rest and restoration,'” she said. she declared.

The best exercises for the night

To avoid overstimulation, Ezekh recommends choosing low-to-moderate intensity exercises in the evening.

These can include yoga or Pilates that focus on mindful breathing, stretching and relaxation, “which can help you relax before bed,” he said, as well as light cardio .

“A brisk walk or easy bike ride can help burn energy without making you too energetic before bed,” the trainer added.

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Bodyweight exercises like squats, lunges or push-ups are also a great option, Ezekh said.

“Physical activity triggers the release of endorphins and serotonin, which naturally helps calm the mind and body.”

Dr. Tina Sadarangani, a nurse practitioner and assistant professor at NYU College of Nursing, told Fox News Digital that everyone should do low-impact exercise, like brisk walks, after the last meal of the day.

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“Whether you’re old or young, we see the benefits of exercise especially after dinner,” she said.

“We get more stable blood sugars, smoother digestion, and happier moods, and I can’t think of any population that wouldn’t benefit from that.”

In addition to moving before bed, Sadarangani recommends avoiding exposure to screens before bed, as well as stimulants like caffeine, alcohol, or tobacco and nicotine products.

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It’s also important to create an environment conducive to sleep, she added.

“We need to give our body the signal that it’s time to sleep.”

Fox News Digital has reached out to the study researchers for comment.