A significant Australian study conducted by Monash University has revealed that exercising too close to bedtime can negatively affect sleep quality. This research, the largest of its kind, monitored over 14,000 participants over a year using a multi-sensor biometric device to collect data on their exercise habits, sleep patterns, and heart health.
Published in Nature Communications, the study highlighted that engaging in high-impact exercise within four hours of sleep can lead to difficulties in falling asleep, poorer sleep quality, and increased heart rates. The findings suggest that high-intensity activities, such as high-intensity interval training (HIIT), rugby, and long-distance running, have the most pronounced effects on sleep, keeping both the body and mind overly alert when they should be winding down.
The researchers took various factors into account, including the participants’ gender, age, sleep habits from the previous night, and overall fitness levels. Despite many individuals being fitness enthusiasts, the study indicated that late-night vigorous workouts significantly impact essential bedtime rhythms, resulting in increased breathing rates, core body temperature, and mental alertness.
Dr Josh Leota, the study’s lead author from the School of Psychological Sciences at Monash University, advised that those who choose to exercise in the evening should consider opting for lower-intensity workouts, such as light jogging or swimming, within a four-hour frame before sleep. These gentler activities may help minimise sleep disruptions and assist in relaxing the body and mind, making it easier to transition into sleep.
Overall, the research underscores the importance of timing when it comes to exercising and reinforces the notion that while physical activity is beneficial, its timing relative to sleep is crucial for maintaining optimal health and wellbeing.