The importance of getting a good night’s sleep isn’t something people just dream up – there is a plethora of scientific studies which back the recommendation.
In general, adults should have between seven to nine hours of sleep each night to fully reap the rewards of high quality sleep. However, survey results from the Ministry of Health have shown that more than 25% of adults in Aotearoa still don’t attain the recommended amount of sleep each night.
Recent research from the University of Otago examined the significant benefits of integrating regular physical activity into evening routines.
While exercise before bed has previously been discouraged, this study provided compelling evidence that evening exercise can substantially enhance sleep quality and duration, an essential component for overall health and well-being.
The findings of recent research published in BMJ Open Sport & Exercise Medicine revealed that short, regular activity breaks significantly improved subsequent sleep duration compared to prolonged sitting. Key findings from this research showed the following:
Increased sleep duration: Participants who performed regular evening exercise breaks experienced an average increase of 29.3 minutes in sleep period time and 27.7 minutes in total sleep time.
No negative impact on sleep quality: The study found no significant effects on sleep efficiency, wake after sleep onset, or the number of awakenings.
Health implications: Improved sleep is associated with better diet quality and reduced risks of cardiometabolic diseases, including coronary heart disease and type 2 diabetes.
Results from the studies have significant implications for public health recommendations and sleep quality guidelines.
With the prevalence of evening sedentary behaviour, especially due to screen time, integrating simple resistance exercises could be an effective strategy to improve sleep and overall well-being.
Notably, this research challenges the traditional belief that evening exercise disrupts sleep. Instead, incorporating short, manageable bouts of activity can enhance sleep quality and contribute to overall health.
Exercise New Zealand is committed to fostering a healthier nation through the promotion of physical activity and exercise. Subsequently, this latest research reinforces the importance of incorporating regular exercise into daily routines, even in the evening, to reap substantial health benefits.
So, take a proactive approach to health by staying active and prioritising good sleep.
