Three minutes of exercise before bed can extend your sleep by half an hour

The study involved 30 participants aged between 18 and 40, all with a predominantly sedentary lifestyle, who spent over 5 hours a day in the office and another 2 hours in the evening in front of screens. The experiment consisted of two laboratory sessions starting at 5:00 pm. In the first session, participants sat for 4 hours, while in the second they took active breaks every 30 minutes, performing simple exercises for 3 minutes.

The results were surprising: participants who performed these mini-workouts slept an average of 27 minutes more than usual. Furthermore, sleep quality was not negatively affected, participants did not experience more frequent awakenings during the night.

Types of exercises recommended before sleeping

The exercises tested in the study were simple and accessible to anyone, being able to be performed even in the workplace or at home, without special equipment. Each 3-minute active break included:

1. He squats in a chair – 20 seconds
2. Ski lifts on the peaks – 20 seconds
3. Standing knee raises with leg extension – 20 seconds

These exercises were repeated 3 times, forming a training mini-circuit. Researchers suggest that this type of moderate physical activity, performed a few hours before bedtime, can boost your metabolism and prepare your body for more restful sleep.

The benefits of active breaks on sleep

Although previous studies have highlighted the positive impact of active breaks on metabolism, especially after meals, it is important to verify the relationship between these microformation and sleep quality had not yet been explored in depth.

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The new findings suggest that interrupting long periods of sedentary behavior with short bouts of movement can have multiple benefits:

• Increased sleep duration by almost 30 minutes
• Maintain sleep efficiency (no frequent waking)
• Improved general metabolism
• Reduce the negative effects of a sedentary lifestyle

It is important to remember that these exercises did not negatively affect the quality of sleep, contrary to fears that physical activity before bed could interrupt the natural cycle of rest.

Public health implications

The findings of this study could have significant implications for public healthespecially in the current context in which more and more people work from home or spend long periods in front of the computer.

Implementing regular active breaks throughout the day could help you:

• Improve sleep quality at a population level
• Reduce the risks associated with prolonged sedentary lifestyle
• Increase productivity and general well-being

Dr. Maria Popescu, sleep medicine specialistcomments: «This study offers a new and promising perspective on how we can improve sleep quality through small changes in our daily routine. It is an approach that is accessible and easy to implement for most people.»

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Practical recommendations

For those who wish to incorporate these discoveries into their daily routine, experts recommend:

1. Schedule regular active breaks, every 30-60 minutes of sedentary activity
2. Performing the simple exercises presented in the study or other light movements
3. Maintaining consistency, even when the program is loaded
4. Avoid strenuous exercise less than 2-3 hours before going to bed
5. Adapt the intensity of the exercises according to your personal physical condition

It is important to underline that these recommendations do not replace regular physical activity of moderate or high intensity, but are intended as a complement to counteract the negative effects of long periods of sedentary lifestyle.

We invite you to share your experience implementing these tips or ask additional questions in the comments section below.

Image source: Unsplash

Tags: sleep, exercise, health, productivity

Article based on the study conducted by the University of Otago and the analysis of experts in sleep medicine and fitness.

A recent study conducted by the University of Otago in New Zealand brings good news for those struggling with insufficient sleep. Contrary to current recommendations that discourage vigorous exercise before bed, researchers have found that a short series of light exercises performed a few hours before bed can have significant benefits on the quality and duration of a night’s rest.

The study involved 30 participants aged between 18 and 40, all with a predominantly sedentary lifestyle, who spent over 5 hours a day in the office and another 2 hours in the evening in front of screens. The experiment consisted of two laboratory sessions starting at 5:00 pm. In the first session, participants sat for 4 hours, while in the second they took active breaks every 30 minutes, performing simple exercises for 3 minutes.

The results were surprising: participants who performed these mini-workouts slept an average of 27 minutes more than usual. Furthermore, sleep quality was not negatively affected, participants did not experience more frequent awakenings during the night.

Types of exercises recommended before sleeping

The exercises tested in the study were simple and accessible to anyone, being able to be performed even in the workplace or at home, without special equipment. Each 3-minute active break included:

1. He squats in a chair – 20 seconds
2. Ski lifts on the peaks – 20 seconds
3. Standing knee raises with leg extension – 20 seconds

These exercises were repeated 3 times, forming a training mini-circuit. Researchers suggest that this type of moderate physical activity, performed a few hours before bedtime, can boost your metabolism and prepare your body for more restful sleep.

The benefits of active breaks on sleep

Although previous studies have highlighted the positive impact of active breaks on metabolism, especially after meals, it is important to verify the relationship between these microformation and sleep quality had not yet been explored in depth.

Buy from the store:

The new findings suggest that interrupting long periods of sedentary behavior with short bouts of movement can have multiple benefits:

• Increased sleep duration by almost 30 minutes
• Maintain sleep efficiency (no frequent waking)
• Improved general metabolism
• Reduce the negative effects of a sedentary lifestyle

It is important to remember that these exercises did not negatively affect the quality of sleep, contrary to fears that physical activity before bed could interrupt the natural cycle of rest.

Public health implications

The findings of this study could have significant implications for public healthespecially in the current context in which more and more people work from home or spend long periods in front of the computer.

Implementing regular active breaks throughout the day could help you:

• Improve sleep quality at a population level
• Reduce the risks associated with prolonged sedentary lifestyle
• Increase productivity and general well-being

Dr. Maria Popescu, sleep medicine specialistcomments: «This study offers a new and promising perspective on how we can improve sleep quality through small changes in our daily routine. It is an approach that is accessible and easy to implement for most people.»

Practical recommendations

For those who wish to incorporate these discoveries into their daily routine, experts recommend:

1. Schedule regular active breaks, every 30-60 minutes of sedentary activity
2. Performing the simple exercises presented in the study or other light movements
3. Maintaining consistency, even when the program is loaded
4. Avoid strenuous exercise less than 2-3 hours before going to bed
5. Adapt the intensity of the exercises according to your personal physical condition

It is important to underline that these recommendations do not replace regular physical activity of moderate or high intensity, but are intended as a complement to counteract the negative effects of long periods of sedentary lifestyle.