What's Happening?
Health experts are cautioning against engaging in intense workouts close to bedtime, as it may negatively affect sleep quality. According to Josh Leota, a sleep and circadian scientist at Monash University, the intensity and timing of exercise play crucial roles in how it impacts sleep. A recent study published in Nature Communications found that engaging in maximal exercise two hours before bedtime can delay sleep onset by 36 minutes and reduce total sleep time by 22 minutes. The study suggests that intense workouts should be completed at least four hours before sleep to avoid these effects. Additionally, a 2023 review in the journal Cureus highlighted that nighttime physical activity, particularly high-intensity interval training, is associated
with poorer sleep quality if performed an hour before bedtime. Experts recommend morning workouts to align with the body's natural rhythms, although they acknowledge that any exercise is better than none if evening is the only available time.
Why It's Important?
The findings underscore the importance of aligning exercise routines with sleep patterns to optimize health benefits. Poor sleep quality can have wide-ranging effects on physical and mental health, including increased stress, impaired cognitive function, and reduced immune response. For individuals who rely on evening workouts due to scheduling constraints, understanding the potential impact on sleep can help them make informed decisions about their exercise habits. This information is particularly relevant for those who struggle with sleep disorders or are looking to improve their overall sleep hygiene. By adjusting workout times, individuals can potentially enhance their sleep quality, leading to better overall health outcomes.
What's Next?
As awareness of the impact of exercise timing on sleep grows, individuals may begin to adjust their workout schedules to optimize sleep quality. Fitness centers and trainers might also start offering more early morning classes to accommodate this shift. Additionally, further research could explore the specific mechanisms by which exercise intensity and timing affect sleep, potentially leading to more personalized exercise recommendations. Public health campaigns might also incorporate these findings to promote better sleep hygiene practices among the general population.
