Need To Sleep Better? Study Suggests You Try These Exercises

By Adebowale Bello. Freelance Health Writer.

A young black lady lying in bed with hands on the head looking like she has difficulty sleeping. Image by Freepik.

TUESDAY. July 23, 2024. If you toss and turn all night or wake up feeling exhausted, you're not alone. Millions of Africans struggle with sleep issues, affecting their daily lives, productivity and overall well-being. However, recent research shows that you can sleep better by almost 30 minutes by doing one simple thing; Exercise before going to bed.

Most times, when we talk about exercise, your mind may go to morning workouts, jogs or other aerobic exercises. However, a short, gentle workout before bed can work wonders for your sleep quality.

A study by researchers from a New Zealand university showed that performing short resistance exercises at regular intervals shortly before going to bed significantly improved sleep quality.

The study involved 28 random participants aged 18 to 40. Their meals were uniform and they were given an accelerometer on their wrist to measure their body movement. 

The study sessions were scheduled for Tuesdays and Thursdays and lasted 4 hours beginning at 5 pm and ending at 9:30 pm or 10:00 pm. For the first session, participants were required to remain seated throughout their 4-hour session, only getting up to use the restroom.

The second session was identical to the first, however, every 30 minutes, participants engaged in simple resistance exercises such as chair squats, calf raises and standing knee raises with straight leg hip extensions

Results showed that taking regular exercise breaks increased sleep time by 28 minutes compared to sitting idly. These results add to a growing body of evidence indicating that evening exercise does not disrupt sleep quality.

Although this research shows that exercise doesn't necessarily disrupt sleep, further studies are needed to understand how it works, say the researchers.

Regular, short exercise before sleeping helps you sleep better, reduces your risk of heart conditions and positively impacts your well-being.

Here are further benefits of exercising before going to bed:

• Exercise lowers your body temperature and this tells your brain that it's time to wind down for the day.

• Exercise reduces stress and anxiety and regulates the production of melatonin, the sleep hormone.

• Regular exercise before sleeping can enhance your memory, concentration and problem-solving abilities because your body and mind are able to recharge effectively.

What Exercises Can You Do Before Sleeping?

You can recreate the exercises performed in the study - chair squats, calf raises and standing knee raises with straight leg hip extensions. These exercises were chosen because they do not require any special equipment and can be done on the spot.

However, you may also want to consider some light exercises before bed such as,

• Stretching

• Deep breathing

• Yoga

Remember, the key is to choose low-intensity exercises that promote relaxation rather than energize you.

By incorporating simple exercises into your bedtime routine, you can significantly improve the quality of your sleep. These gentle activities help your body relax and prepare for a restful night, ensuring you wake up feeling refreshed and ready to take on the day.

Source:

Gale JT, Haszard JJ, Wei DL, et al. Evening regular activity breaks extend subsequent free-living sleep time in healthy adults: a randomised crossover trial. BMJ Open Sport & Exercise Medicine 2024;10:e001774. doi: 10.1136/bmjsem-2023-001774. Available from here

Related:

Normal sleep: What Africans should know.

Regular exercise can cure your insomnia, New research says

Eat More Fruits and Vegetables to Improve Your Sleep, Study Recommends

Getting Good Sleep May Add Years To Your Life

Who is at risk of developing major sleep disturbances?

Published: July 23, 2024

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