Research shows that this activity may be the key to more restful sleep

You’re just a few squats away from a good night’s sleep.

According to new research published in the journal BMJ Open Sport & Exercise Medical, participating in evening exercise can help you get better rest at night.

In particular, short resistance or strength training sessions at night – including exercises such as squats, calf raises and standing knee raises – have been found to have a positive impact on the quality and quantity of sleep.

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

One involved sitting for long periods of time. During the second session, participants sat but took breaks every half hour to complete three minutes of bodyweight exercises.

Regular activity breaks have been shown to increase average sleep time and sleep time by almost 30 minutes.

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Researchers from New Zealand observed no significant effects on average sleep efficiency (the ratio of total time asleep to total time spent in bed) or wakefulness after sleep onset (the total time a person is awake after initially falling asleep). ) or the number of awakenings at night.

“Taking evening breaks from resistance exercise may potentially increase sleep duration and total sleep time without interfering with other aspects of sleep quality or subsequent 24-hour physical activity,” the researchers concluded.

Health benefits of evening exercise

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

Troxel called the findings “particularly noteworthy” because there has been “controversy” surrounding the optimal timing and intensity of exercise depending on sleep.

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

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

An excessively sedentary lifestyle is associated with “numerous health consequences,” an expert warned, including a 30% increased risk of mortality.

“This suggests that just small bouts of physical activity in the evenings to get away from the couch and get moving… may have benefits for your sleep and health on a global scale,” Troxel added.

Los Angeles-based celebrity personal trainer Kollins Ezekh confirmed that evening exercises can help you sleep better by reducing stress and anxiety.

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

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According to a fitness expert, exercising before bed can also lower your body temperature, signaling that it’s time to rest.

“In addition, natural fatigue after a good workout makes it easier to fall asleep,” he added.

According to Ezech, in addition to improving sleep, evening exercise can also reduce stress levels, stimulate metabolism and improve digestion.

Troxel agreed that small exercise breaks can fatigue the body without causing pain or overstimulation.

“It helps prepare the body and brain, reducing stress and expending some energy to get a good night’s sleep,” she said.

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She added that small periods of activity will help the brain separate pre-bedtime activities from actual bedtime.

“If you just sit on the couch and do nothing for hours before bed, it’s hard for your brain to differentiate, ‘OK, bed is a time for real rest and recovery,'” she said.

The best exercises for the night

To avoid overstimulation, Ezek recommends choosing low-to-moderate intensity exercise in the evening.

These may include yoga or Pilates, which focuses on mindful breathing, stretching and relaxation, “which can help you wind down before bed,” he said, as well as light cardio exercise.

“A brisk walk or leisurely bike ride can help you burn energy without getting too energized before bed,” the trainer added.

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

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

Dr. Tina Sadarangani, a registered nurse and assistant professor at NYU College of Nursing, told Fox News Digital that everyone should do some low-impact exercise, such as a brisk walk, after their 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 achieve more stable blood sugar levels, better digestion and a happier mood. I can’t think of a single population that wouldn’t benefit from this.”

In addition to exercise before bed, Sadarangani recommends avoiding screen exposure before bed and the use of stimulants such as caffeine, alcohol or tobacco and nicotine products.

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She added that it is also important to create an environment that is conducive to falling asleep.

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

Fox News Digital has reached out to researchers for comment.