Study Finds Resistance Exercise ‘Activity Breaks’ at Night May Improve Sleep Length

1. What are the findings of the comparative study on resistance exercise ‘activity breaks’ at night and sleep length?

According to a comparative study published in BMJ Open Sport & Exercise Medicine, resistance exercise ‘activity breaks’ at night may improve sleep length. The study suggests that taking three-minute breaks every 30 minutes over a period of four hours can be beneficial for sleep duration.

2. Why do current recommendations discourage intense exercise before going to bed?

Current recommendations discourage intense exercise before going to bed because it raises body temperature and heart rate, which can negatively impact sleep quality. Intense exercise close to bedtime can make it more difficult to fall asleep.

3. How does poor sleep relate to an increased risk of cardiometabolic disorders?

Poor sleep is associated with an increased risk of cardiometabolic disorders, including coronary heart disease and type 2 diabetes. Individuals who consistently experience poor sleep are more likely to develop these conditions.

4. How did the researchers conduct their study on physical activity and sleep patterns?

The researchers recruited 30 non-smokers aged 18 to 40 for their study. Participants wore an activity tracker continuously on their non-dominant wrist for seven consecutive days to capture their habitual physical activity and sleep patterns. They were also asked to record their bedtime and wake-up time as well as periods when they didn’t wear the tracker.

5. How can short bursts of light activity, like chair squats, before bed help improve sleep duration?

According to new research published in BMJ Open Sport & Exercise Medicine, short bursts of light activity, such as chair squats, before bed can help improve sleep duration. The researchers found that taking three-minute breaks every half hour over four hours in the evening can increase sleep duration by approximately half an hour.