Sleep is a fundamental pillar of overall health, impacting everything from mood and cognitive function to energy levels and disease risk. Despite its importance, many people struggle to get enough quality sleep. According to a 2022 survey by the U.S. Centers for Disease Control and Prevention (CDC), 39% of adults aged 45 to 64 report not getting sufficient sleep, highlighting a widespread issue that affects a significant portion of the population. As a personal trainer, I understand that personalized fitness routines can help improve sleep quality, but there’s new research suggesting an even simpler approach: short bursts of evening resistance training.
A recent study published in BMJ Open Sport & Exercise Medicine offers a novel and practical strategy to enhance sleep duration: incorporating brief resistance, or strength training, exercises in the evening. This approach could revolutionize pre-bedtime routines, providing a solution for those who need more sleep.
The Study: Mini Strength-Training Breaks in the Evening
Researchers from the University of Otago in New Zealand conducted a small yet compelling study to explore the effects of regular three-minute bouts of resistance exercise every 30 minutes over a four-hour period in the evening. The study involved 28 healthy female nonsmokers aged 18 to 40 years who typically spent prolonged periods sitting during the workday and evening. These participants wore activity monitors and either engaged in the exercise breaks or remained seated for the entire duration in a supervised lab setting.
The findings were surprising and significant: Participants who took regular exercise breaks slept an average of 27.7 minutes longer than when they sat uninterrupted. What’s more, these short bursts of exercise did not disrupt other aspects of sleep quality, such as sleep efficiency or the number of awakenings.
The researchers themselves were surprised by the results. Given traditional sleep hygiene guidelines, which often discourage intense exercise close to bedtime due to concerns about elevated body temperature and heart rate negatively impacting sleep, these findings challenge conventional wisdom. The study suggests that the type and timing of exercise are crucial in determining whether it enhances or hinders sleep.
Understanding Resistance Training
Resistance training, also known as strength training, involves exercises that cause muscles to contract against an external resistance. This resistance can come from body weight, free weights, machines, or resistance bands. Common exercises include push-ups, squats, and weight lifting. These exercises are designed to improve muscle strength and endurance by working against a force.
In the context of the study, the resistance exercises were simple and practical, making them accessible to most individuals. The health benefits of resistance training extend beyond sleep improvement. Regular strength training enhances overall quality of life, supports weight loss goals, and helps maintain independence as people age.
The Science Behind Sleep and Exercise
Sleep is regulated by a complex interplay of factors, including circadian rhythms, hormones, and environmental influences. Physical activity is known to positively affect sleep, but the timing and intensity of exercise play critical roles. Traditionally, high-intensity workouts close to bedtime are discouraged because they can increase core body temperature and stimulate the nervous system, making it harder to fall asleep. However, this study sheds light on a different aspect: low-intensity, short-duration resistance exercises may not have the same disruptive effects.
The body’s core temperature naturally decreases as bedtime approaches, signaling the brain that it’s time to sleep. While vigorous exercise can temporarily raise body temperature, light resistance training may only cause a modest increase, which could dissipate quickly enough not to interfere with sleep onset. Moreover, resistance exercises can promote relaxation and reduce stress, which are essential for good sleep.
Practical Applications: Start a New Evening Routine
Based on the study's findings, incorporating short resistance training sessions into your evening routine could be a game-changer for sleep. Below are the specific exercises used in the study, along with alternatives for variety. These exercises are light, easy to perform, and can be done in the comfort of your home.
Study Exercises
1. Chair Squats:
Stand up from a seated position without using your hands, then sit back down. Repeat for 20 seconds.
2. Calf Raises:
In a standing position, rise onto your toes, then lower back down. Repeat for 20 seconds.
3. Standing Knee Raises with Straight-Leg Hip Extensions:
Alternate lifting each knee toward your chest, followed by extending your leg back. Perform for 20 seconds each. Use the back of a chair or a wall for support if needed.
Alternative Exercises
1. Marching in Place:
Lift your knees alternately to hip height while swinging your arms. Repeat for 20 seconds.
2. Wall Push-Ups:
Stand facing a wall, place your hands on the wall at shoulder height with arms straight and palms down. Perform push-ups against the wall for 20 seconds.
3. Side Leg Raises:
Stand with your feet hip-width apart, lift one leg out to the side, then lower it back down. Repeat for 10 seconds on each side. Use a chair or wall for balance if needed.
Repeat any set of three exercises three times, totaling three minutes, every 30 minutes over four hours in the evening. Ideally, start these breaks around 4 p.m. or 5 p.m., concluding at least one hour before your intended sleep time to allow your body to wind down.
The Broader Impact of Reducing Sedentary Behavior
Prolonged sitting, especially in the evening, has been linked to numerous health risks, including an increased likelihood of heart disease and diabetes. Incorporating short bursts of activity can help break up sedentary time and mitigate some of these risks.
The study suggests that beyond improving sleep, evening activity breaks may also benefit overall health by enhancing postprandial metabolism — how the body processes nutrients after eating — and reducing the risk of cardiometabolic diseases. Interrupting evening sitting time with brief exercise sessions can improve health in multiple ways, making this approach a promising strategy for those looking to enhance both their fitness and well-being.
Integrating Resistance Training into Personalized Fitness Plans
As a personal trainer, I want to share how you can benefit from this research by adding a simple technique to your daily routine. If you’re struggling with sleep, try incorporating light evening resistance exercises. Not only can these exercises help you sleep better, but they also add some variety to your fitness routine, making it more enjoyable and easier to stick with.
Sleep is essential for reaching your fitness goals. It’s when your body repairs and builds muscle, processes memories, and regulates hormones that control appetite and weight. Without enough good-quality sleep, even the most dedicated fitness efforts can fall short, leading to fatigue, low motivation, and slower recovery. By focusing on improving your sleep with these targeted exercises, you’ll be better equipped to reach your weight loss and fitness goals.
Conclusion: A Simple Strategy for Better Sleep and Health
The study's findings offer a simple yet effective strategy for improving sleep and overall health through short bursts of evening resistance training. This approach is accessible, requires minimal equipment, and can easily be incorporated into any lifestyle. Whether your goal is weight loss, improving fitness, or simply getting a better night's sleep, adding these exercises to your evening routine could make a significant difference.
As a personal trainer, I’m here to help you take charge of your sleep and overall health. I've seen firsthand how incorporating short, light-intensity resistance exercises into your evening routine can make a real difference. By trying out these simple exercises, you can enjoy better sleep, improve your fitness, and boost your quality of life.
So why not give it a try tonight? Better sleep could be just a few short exercise breaks away.
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