Sleep is crucial for overall health, but many struggle to get enough rest. A 2022 survey by the CDC found that 39% of adults aged 45 to 64 in the U.S. don't get sufficient sleep. However, a recent study published in BMJ Open Sport & Exercise Medicine suggests a simple solution: incorporating short resistance training breaks in the evening can improve sleep duration.
Researchers from the University of Otago in New Zealand tested the impact of three-minute resistance exercise breaks every 30 minutes over four hours in the evening. Participants who did these mini exercise sessions slept an average of 27.7 minutes longer than those who remained seated. Surprisingly, these short bursts didn’t disrupt sleep quality, contrary to traditional advice that discourages exercise close to bedtime.
Standing knee raises engage your core muscles and improve hip strength, balance and agility. Prostock-Studio/iStockphoto/Getty Images
The study's lead author, Jennifer Gale, noted that light exercise helps without raising body temperature or heart rate excessively. Dr. Raj Dasgupta, a clinical medicine professor, emphasized the broader benefits, stating that such exercises could improve overall health and combat sedentary lifestyles. These findings highlight the potential of brief evening exercises to enhance sleep and overall wellness.
