The significance of sleep for our overall well-being is undeniable, with benefits ranging from mood enhancement to energy boost and reduced risk of diseases. Yet, many individuals grapple with achieving quality sleep. A 2022 survey by the US Centers for Disease Control and Prevention revealed that 39% of US adults aged 45 to 64 do not get sufficient sleep.

A recent study published in BMJ Open Sport & Exercise Medicine introduces an innovative approach to augment sleep duration: incorporating brief resistance training sessions in the evening. This study, conducted by researchers at the University of Otago in New Zealand, examined the effects of regular three-minute resistance exercises every 30 minutes over a four-hour period in the evening.

Participants, comprising 28 healthy nonsmoking women aged 18 to 40, were monitored with activity trackers. They either took part in exercise breaks or remained seated in a supervised lab setting. The results were remarkable: those who engaged in regular exercise breaks slept an average of 27.7 minutes longer compared to when they sat uninterrupted, with no significant impact on sleep efficiency or the frequency of awakenings.

Lead study author  expressed surprise at the outcomes, given traditional sleep hygiene guidelines that advise against intense exercise close to bedtime due to its potential to elevate body temperature and heart rate, which could negatively affect sleep quality. This study challenges this conventional wisdom, suggesting that the type and timing of exercise are crucial in either promoting or hindering sleep.

The study's exercises were brief and of low intensity, reducing the likelihood of increasing body temperature and heart rate to levels that could interfere with sleep. Dr. Raj Dasgupta of Huntington Health in California, who was not involved in the study, emphasized the importance of keeping exercises short and not too intense to avoid overstimulation before bed.

The study's authors propose that the right kind of exercise at the right time can enhance sleep. The exercises used in the study were "simple and practical," according to Dr. Dasgupta, and could be performed by most individuals. He also highlighted the benefits of strength training beyond improving sleep, such as enhancing quality of life and aiding in maintaining independence as we age.

The study exercises included chair squats, calf raises, and standing knee raises with straight-leg hip extensions. Alternative exercises suggested include marching in place, wall push-ups, and side leg raises. These should be performed three times, totaling three minutes, every 30 minutes over four hours in the evening, starting around 4 p.m. or 5 p.m., and concluding at least one hour before intended sleep time.

The study also linked evening activity breaks to improved postprandial metabolism and reduced risk of cardiometabolic diseases, suggesting that interrupting evening sitting time could benefit health in multiple ways. Dr. Dasgupta found the findings "very promising" and agreed that adding quick, simple, and light resistance exercise breaks to one's evening routine could improve sleep and health.

In conclusion, the study presents a compelling case for the role of evening exercise in enhancing sleep quality and overall health, offering a practical solution for those seeking better rest.