{"id":628361,"date":"2024-07-21T19:40:01","date_gmt":"2024-07-21T16:40:01","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/want-to-sleep-longer-adding-mini-bursts-of-exercise-to-your-evening-routine-can-help-says-study\/"},"modified":"2024-07-21T19:40:01","modified_gmt":"2024-07-21T16:40:01","slug":"want-to-sleep-longer-adding-mini-bursts-of-exercise-to-your-evening-routine-can-help-says-study","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/want-to-sleep-longer-adding-mini-bursts-of-exercise-to-your-evening-routine-can-help-says-study\/","title":{"rendered":"#Want to sleep longer? Adding mini-bursts of exercise to your evening routine can help, says study"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a3dd1ffaef1f\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a3dd1ffaef1f\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/want-to-sleep-longer-adding-mini-bursts-of-exercise-to-your-evening-routine-can-help-says-study\/#Nighttime_habits\" >Nighttime habits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/want-to-sleep-longer-adding-mini-bursts-of-exercise-to-your-evening-routine-can-help-says-study\/#Activity_breaks_for_better_sleep\" >Activity breaks for better sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/buradabiliyorum.com\/en\/want-to-sleep-longer-adding-mini-bursts-of-exercise-to-your-evening-routine-can-help-says-study\/#Time_to_revisit_guidelines\" >Time to revisit guidelines<\/a><\/li><\/ul><\/nav><\/div>\n<div>\n<div class=\"article-gallery lightGallery\">\n<div data-thumb=\"https:\/\/scx1.b-cdn.net\/csz\/news\/tmb\/2017\/1-sleep.jpg\" data-src=\"https:\/\/scx2.b-cdn.net\/gfx\/news\/hires\/2017\/1-sleep.jpg\" data-sub-html=\"Credit: CC0 Public Domain\">\n<figure class=\"article-img\">\n            <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/scx1.b-cdn.net\/csz\/news\/800a\/2017\/1-sleep.jpg\" alt=\"sleep\" title=\"Credit: CC0 Public Domain\" width=\"800\" height=\"530\"\/><figcaption class=\"text-darken text-low-up text-truncate-js text-truncate mt-3\">\n                Credit: CC0 Public Domain<br \/>\n            <\/figcaption><\/figure>\n<\/p><\/div>\n<\/div>\n<p>Exercising before bed has <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2352721815000157\">long been discouraged<\/a> as the body doesn&#8217;t have time to wind down before the lights go out.<\/p>\n<p>                                                                                                                                    But <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/bmjopensem.bmj.com\/content\/10\/3\/e001774\">new research<\/a> has found breaking up a quiet, sedentary evening of watching television with short bursts of resistance exercise can lead to longer periods of sleep.<\/p>\n<p>Adults spend almost one third of the 24-hour day sleeping. But the quality and length of sleep can affect long-term health. Sleeping too little or waking often in the night is associated with an <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/academic.oup.com\/sleep\/article-lookup\/doi\/10.5665\/sleep.1382\">increased risk of heart disease<\/a> and <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/diabetesjournals.org\/care\/article\/33\/2\/414\/27149\/Quantity-and-Quality-of-Sleep-and-Incidence-of\">diabetes<\/a>.<\/p>\n<p>Physical activity during the day can help improve sleep. However, <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2352721815000157\">current recommendations<\/a> discourage intense exercise before going to bed as it can increase a person&#8217;s heart rate and core temperature, which can ultimately disrupt sleep.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Nighttime_habits\"><\/span>Nighttime habits<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>For many, the longest period of uninterrupted sitting h<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">app<\/a>ens at home in the evening. People also usually consume their largest meal during this time (or snack throughout the evening).<\/p>\n<p>Insulin (the hormone that helps to remove sugar from the blood stream) tends to be at a lower level in the evening than in the morning.<\/p>\n<p>Together these factors promote elevated blood sugar levels, which over the long term can be bad for a person&#8217;s health.<\/p>\n<p>Our <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2023\/08000\/breaking_up_evening_sitting_with_resistance.14.aspx\">previous research<\/a> found interrupting evening sitting every 30 minutes with three minutes of resistance exercise reduces the amount of sugar in the bloodstream after eating a meal.<\/p>\n<p>But because sleep guidelines currently discourage exercising in the hours before going to sleep, we wanted to know if frequently performing these short bursts of light activity in the evening would affect sleep.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Activity_breaks_for_better_sleep\"><\/span>Activity breaks for better sleep<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>In our latest research, we asked 30 adults to complete two sessions based in a laboratory.<\/p>\n<p>During one session the adults sat continuously for a four-hour period while watching streaming services. During the other session, they interrupted sitting by performing three minutes of body-weight resistance exercises (squats, calf raises and hip extensions) every 30 minutes.<\/p>\n<p>After these sessions, participants went home to their normal life routines. Their sleep that evening was measured using a wrist monitor.<\/p>\n<p>Our research found the quality of sleep (measured by how many times they woke in the night and the length of these awakenings) was the same after the two sessions. But the night after the participants did the exercise &#8220;activity breaks&#8221; they slept for almost 30 minutes longer.<\/p>\n<p>Identifying the biological reasons for the extended sleep in our study requires further research.<\/p>\n<p>But regardless of the reason, if activity breaks can extend sleep duration, then getting up and moving at regular intervals in the evening is likely to have clear health benefits.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Time_to_revisit_guidelines\"><\/span>Time to revisit guidelines<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>These results add to <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/linkinghub.elsevier.com\/retrieve\/pii\/S1087079221001209\">earlier work<\/a> suggesting current sleep guidelines, which discourage evening exercise before bed, may need to be reviewed.<\/p>\n<p>As the activity breaks were performed in a highly controlled laboratory environment, future research should explore how activity breaks performed in real life affect people&#8217;s sleep.<\/p>\n<p>                                                                                                                                            We selected simple, body-weight exercises to use in this study as they don&#8217;t require people to interrupt the show they may be watching, and don&#8217;t require a large space or equipment.<\/p>\n<p>If people wanted to incorporate activity breaks in their own evening routines, they could probably get the same benefit from other types of exercise. For example, marching on the spot, walking up and down stairs, or even dancing in the living room.<\/p>\n<p>The key is to frequently interrupt evening sitting time, with a little bit of whole-body movement at regular intervals.<\/p>\n<p>In the long run, performing activity breaks may improve health by improving sleep and post-meal blood sugar levels. The most important thing is to get up frequently and move the body, in a way the works best for a person&#8217;s individual household.<\/p>\n<div class=\"d-inline-block text-medium my-4\">\n                                                Provided by<br \/>\n                                                                                                    The Conversation<br \/>\n                                                                                                        <a rel=\"nofollow noopener\" target=\"_blank\" class=\"icon_open\" href=\"https:\/\/theconversation.com\"><br \/>\n                                                        <svg>\n                                                            <use href=\"https:\/\/medx.b-cdn.net\/tmpl\/v6\/img\/svg\/sprite.svg#icon_open\" x=\"0\" y=\"0\"\/>\n                                                        <\/svg><br \/>\n                                                    <\/a><\/p><\/div>\n<p class=\"article-main__note mt-4\">\n                                                This article is republished from <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/theconversation.com\">The Conversation<\/a> under a Creative Commons license. Read the <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/theconversation.com\/want-to-sleep-longer-adding-mini-bursts-of-exercise-to-your-evening-routine-can-help-new-study-234896\">original article<\/a>.<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/counter.theconversation.com\/content\/234896\/count.gif?distributor=republish-lightbox-advanced\" alt=\"The Conversation\" width=\"1\" height=\"1\"\/>\n                                            <\/p>\n<p>                                        <!-- print only --><\/p>\n<div class=\"d-none d-print-block\">\n<p>                                                 <strong>Citation<\/strong>:<br \/>\n                                                 Want to sleep longer? Adding mini-bursts of exercise to your evening routine can help, says study (2024, July 21)<br \/>\n                                                 retrieved 21 July 2024<br \/>\n                                                 from https:\/\/medicalxpress.com\/<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/news\/\" data-internallinksmanager029f6b8e52c=\"2\" title=\"News\" target=\"_blank\" rel=\"noopener\">news<\/a>\/2024-07-longer-adding-mini-evening-routine.html<\/p>\n<p>                                            This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no<br \/>\n                                            part may be reproduced without the written permission. The content is provided for information purposes only.<\/p><\/div>\n<\/p><\/div>\n<p><script id=\"facebook-jssdk\" async=\"\" src=\"https:\/\/connect.facebook.net\/en_US\/sdk.js\"><\/script><\/p>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMN63nwsw68G3Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more Like this articles, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/science\/\" target=\"_blank\" rel=\"noopener\">Science category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/medicalxpress.com\/news\/2024-07-longer-adding-mini-evening-routine.html\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Credit: CC0 Public Domain Exercising before bed has long been discouraged as the body doesn&#8217;t have time to wind down before the lights go out. But new research has found breaking up a quiet, sedentary evening of watching television with short bursts of resistance exercise can lead to longer periods of sleep. Adults spend almost&#8230;<\/p>\n","protected":false},"author":1,"featured_media":628362,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/scx2.b-cdn.net\/gfx\/news\/hires\/2017\/1-sleep.jpg","fifu_image_alt":"","footnotes":""},"categories":[16],"tags":[],"class_list":["post-628361","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sciencee"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/628361","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=628361"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/628361\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/628362"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=628361"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=628361"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=628361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}