The significance of rest for overall well-being cannot be overstated. It improves mood, boosts energy, and reduces the risk of illness, among other benefits. Yet many people struggle to achieve restful nights. In the US, 39% of adults ages 45 to 64 report not getting enough sleep, according to a 2022 survey by the US Centers for Disease Control and Prevention.
Now, a small feasibility study published July 16 in the journal BMJ Open Sport & Exercise Medicine suggests a simple yet effective technique to improve sleep duration: incorporating short resistance, or strength training, exercise breaks at night.
Based on the findings, this novel approach could revolutionize how people think about pre-sleep routines and offer a practical solution for those seeking more rest.
Mini strength-training breaks in the p.m.
Led by researchers from the University of Otago in New Zealand, the small study examined the impact of regular three-minute episodes of resistance exercise every 30 minutes over a four-hour period at night.
Wearing activity monitors, 28 healthy female nonsmokers ages 18 to 40, who regularly experienced prolonged sitting during the workday and at night, either participated in movement breaks or remained seated for the duration in a controlled lab setting.
The findings were compelling: The participants slept an average of 27.7 minutes longer when they took regular activity breaks compared to when they sat continuously. Moreover, there were no significant differences in sleep efficiency or the number of awakenings, suggesting that the short activity sessions did not disrupt other aspects of sleep quality.
Even the researchers were surprised by the results. "Given the current sleep hygiene guidelines, we were shocked to see such a positive effect on sleep," said lead study author Jennifer Storm, a doctoral student of human nutrition at the University of Otago.
According to Storm, most traditional sleep hygiene advice discourages longer episodes of intense exercise close to bedtime because it can increase body temperature and heart rate, which are widely believed to negatively impact sleep quality. However, this study challenges that notion. "Our research found that breaking up nighttime sitting time with short bursts of light-intensity exercise improved sleep duration and did not disturb sleep quality," Storm added via email.
The study's authors suggest that it's more about doing the right kinds of exercise at the right time that improves rather than hinders sleep. The brief and less-intense nature of the study's exercises means they are less likely to elevate body temperature and heart rate to levels that could potentially disrupt sleep.
Dr. Raj Dasgupta, associate program director of clinical medicine at Huntington Health in California, emphasized the importance of keeping the exercises short and not too intense so they can help you sleep better without making you overly energized before bed. He was not involved in the study.
Standing knee raises engage your core muscles and improve hip strength, balance, and agility.
Dasgupta said this approach could be particularly helpful for those "who spend a lot of time sitting in their daily routines, offering a simple way to counteract a more sedentary lifestyle without making significant changes."
Storm and her team are now conducting a follow-up pilot study to investigate how to best assist individuals in performing the right sleep-enhancing movement breaks at regular intervals at night in a real-world setting.
What is resistance training?
Resistance training, also known as strength training, involves exercises that cause muscles to contract against an external resistance. The resistance can come from your own body weight, free weights, machines, or resistance bands.
Common resistance training exercises include push-ups, squats, and weightlifting. These exercises are designed to improve muscle strength and endurance by working against a force.
Dasgupta said that the study used "simple and practical" resistance exercises that could be performed by most people. He highlighted the health benefits beyond improving sleep, adding that strength training enhances quality of life and can help you maintain independence as you age.
Start a new nighttime routine
The following are the three specific exercises used in the study, along with another set of similar options for variety. Based on the research, any comparable light to moderate resistance exercises should work.
Focus on these exercises:
- Seated squats: Stand up from a seated position without using your hands and sit back down, repeating for 20 seconds.
Seated squats target the quadriceps, hamstrings, and glutes. Adding a resistance band above your knees can help you maintain proper form.
Calf raises: In a standing position, rise onto your toes, then lower back down, repeating for 20 seconds.
Standing knee raises with straight-leg hip extensions: Alternate lifting each knee toward your chest, followed by extending your leg back, for 20 seconds each. If necessary, use the back of a chair or wall for support.
Alternative exercises:
Walking in place: Lift your knees alternately to hip level while swinging your arms, repeating for 20 seconds.
Wall push-ups: Stand facing a wall, so you can place your hands on the wall at shoulder level with arms straight and palms down. Perform push-ups against the wall for 20 seconds.
Side leg raises: Stand with your feet hip-width apart, and lift one leg out to the side, then lower it back down, repeating for 10 seconds on each side for a total of 20 seconds. Support yourself by holding onto a chair or wall if you need help with balance.
Repeat either set or any variation of three of the above exercises multiple times, totaling three minutes, every 30 minutes over four hours at night. Begin these breaks around 4 p.m. or 5 p.m., concluding at least one hour before your expected bedtime to allow your body to settle and prepare for sleep. Altogether, this amounts to 24 minutes of activity each night.
Benefits of reducing sedentary behavior
Prolonged sitting, especially at night, has been linked to adverse health outcomes, including an increased risk of heart disease and diabetes. By incorporating short bursts of movement, individuals can break up their sedentary time and potentially mitigate some of these risks.
According to the study results, beyond improving sleep, evening activity breaks may also benefit overall health by improving postprandial metabolism—or how your body processes the nutrients you eat—and reducing the risk of cardiometabolic diseases. Storm highlighted this finding as one of the key takeaways of the study, saying that breaking up nighttime sitting time can potentially improve your health in "multiple ways." "The key is to get up regularly and move your body," she added.
Dasgupta agreed and said the findings were "very encouraging" and drew significant conclusions despite the study's small size.
"Adding quick, simple, and light resistance exercise breaks to your nighttime routine could be a straightforward way to improve your sleep and health," he said.
So, why not give it a try tonight? Better sleep could be just a few short activity breaks away.
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