donation
To request Mental Health
Services or to access Mental
Health Crisis Services Call:
1-800-375-4357

Wellness and Personal Development
Resources
Basic InformationLatest News
Extra 10 Minutes of Daily Activity Could Save 110,000 U.S. Lives AnnuallyWinter Blues? It Could Be SADOrdering Groceries Online? Good Luck Finding Nutrition InfoBinge-Watching Could Raise Your Blood Clot RiskDon't Snow Shovel Your Way to a Heart AttackCelebrities' Social Media Promotes Junk Food, Often for FreeZoom Meeting Anxiety Doesn't Strike EveryoneDid Adding Calorie Counts to Restaurant Menus Make Meals Healthier?AHA News: Here's to a Fresh Start With Whatever You Do in '22Do You Have 'COVID-somnia'? These Sleep Tips Might HelpMake 2022 Your Year for a Free Memory ScreeningNew Year's Resolution? Here's How to Make it Stick12 Steps to the Best Holiday Gift: HealthAmericans Turning to Trendy Diets to Shed Pandemic PoundsAHA News: Can the Cold Really Make You Sick?Unsung Heroes of the Pandemic: DogsHolidays Are Peak Time for Heart Attack: Protect YourselfAHA News: The Pandemic Made It Hard to Stay Connected. Here's How to Reestablish Healthy Relationships.Omicron Latest Mental Blow to Americans Exhausted by PandemicA Routine Skin Check Could Save Your LifeGive Others Help, Get Back Health Benefits: StudySocial Media Tied to Higher Risk of DepressionAHA News: Getting Better Overall Sleep Might Be the Key to Better HealthAHA News: Intermittent Fasting May Protect the Heart by Controlling InflammationProtecting Your Skin From Sun Won't Weaken Your Bones: StudyAHA News: Is 10,000 Steps Really a Magic Number for Health?Too Much Sitting May Be Bad for Your Mental HealthThere May Be a 'Best Bedtime' for Your HeartIt's Time to Replace Your Smoke Alarm BatteriesAfter Clocks 'Fall Back' This Weekend, Watch Out for Seasonal Mood ChangesNo 'Fall Back'? Sleep Experts Argue Against Daylight Standard TimeAHA News: How Doctors Can Help Their Patients Make Heart-Healthy Lifestyle ChangesAHA News: 'Balance' Is the Key Word in New Dietary Guidance for Heart HealthFitter in 1820: Today's Americans Spend Much Less Time Being ActivePandemic Uncertainty Keeping Americans in Limbo: PollAHA News: Your Next Doctor's Prescription Might Be to Spend Time in NatureAHA News: Carrying a Tune Could Lead to Better HealthAmericans Are Eating More Ultra-Processed FoodsFDA Reduces Recommended Salt Levels in Americans' FoodMen, Women Behaved Differently During Pandemic LockdownsIntense Workouts Right Before Bed Could Cost You SleepAHA News: How You Feel About Your Place on the Social Ladder Can Affect Your HealthHow to Sleep Better During the PandemicDealing With Grief in the Time of COVIDWould More Free Time Really Make You Happier?All Those Steps Every Day Could Lead to Longer LifeGot 'Zoom Fatigue'? Taking Breaks From the Camera Can HelpTrying Out a New Skin Care Product? Test It FirstDon't Forget to Apply Sunscreen Before & After Water FunFeel Guilty About 'Useless' Leisure Time? Your Mental Health Might Suffer
LinksBook Reviews
Related Topics

Smoking
Anger Management
Stress Reduction and Management
Weight Loss

Intense Workouts Right Before Bed Could Cost You Sleep

HealthDay News
by Cara Murez
Updated: Oct 7th 2021

new article illustration

THURSDAY, Oct. 7, 2021 (HealthDay News) -- If you intend to run, bike or put in a Zumba video after work, plan on doing it sooner rather than later.

A workout that ends a couple of hours before bedtime should help you fall asleep, while one that's closer to bedtime could have you counting a lot of sheep.

"Overall, our analysis showed that when exercise ended two hours before bedtime, there were sleep benefits, including the promotion of sleep onset and increased sleep duration," said study co-author Emmanuel Frimpong, a postdoctoral fellow at the Sleep, Cognition and Neuroimaging Lab at Concordia University in Montreal.

"On the other hand, when exercise ended less than two hours before bedtime, sleep was negatively impacted. It took longer for participants to fall asleep and sleep duration decreased," Frimpong noted in a university news release.

The researchers conducted a meta-analysis using data from 15 published studies to determine how a single session of intense exercise affected young and middle-aged healthy adults and their sleep.

"When we reviewed the literature on this work, we found that there were a lot of mixed results," said Melodee Mograss, a cognitive neuropsychologist and researcher at the university sleep lab. "Some depended on the time of exercise, others on the fitness level of a study's participants, or even the type of exercise."

The team found that early evening high-intensity exercise helped promote sleep, especially if the person working out was typically sedentary. Working out for between 30 and 60 minutes also helped people fall asleep and stay asleep. Cycling had the most sleep benefits.

A consistent exercise schedule is best, as exercising at different times of the evening could cause sleep disturbances, the researchers noted.

"Based on our review, for healthy, young and middle-aged adults with no history of sleep disorders, evening exercises should be performed in the early evening if possible," Frimpong said. "And lastly, sleep hygiene strategies should also be carried out, such as taking a shower between the cessation of exercise and bedtime and avoiding eating heavy meals or drinking a lot of water before going to bed."

Your strategy might also vary depending on whether you're a night owl or an early riser. "High-intensity exercise performed late in the evening can result in sleep disturbance for morning-type people," Frimpong said.

The findings were published Sept. 28 in the journal Sleep Medicine Reviews.

More information

The Sleep Foundation has tips for healthy sleeping.

SOURCE: Concordia University, news release, Sept. 28, 2021