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2024-07-28 06:00:00
Millions of people around the world have trouble falling asleep. This is a serious issue, as good sleep means much more than waking up energized the next day: it signifies enjoying good health. According to the Spanish Agency of Medicines and Medical Devices (AEMPS) of the Ministry of Health, the consumption of diazepam (marketed as Valium) for treating sleep problems has increased by 110%, implying that more than 5 million people in Spain take a sleeping pill.
One of the keys to improving our sleep quality is to exercise, as several scientific studies have suggested. However, it is important to know at what times of the day we should work out so that it doesn’t disrupt our sleep at night. A recent study from the University of Otago in New Zealand published in the journal BMJ Open Sport & Exercise Medicine has shown that exercising one hour before going to bed makes it harder to sleep.
However, this does not mean that to sleep better we should spend the afternoon lying on the couch. The ideal situation is to find balance. Scientists suggest that dividing our afternoons into brief exercise sessions (just 3 minutes of simple exercises every half hour) helps people sleep 30 minutes more, on average. “We know that, for many of us, the longest period we spend sitting without interruption occurs at home, at night,” explains Jennifer Gale, a sedentary behavior researcher at the University of Otago and graduate student who led the study.
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“However, many sleep guidelines tell us that we should not do longer sessions or higher intensity exercises in the hours before sleeping, so we wanted to know what would happen if we did very short light intensity activity repeatedly at night,” she continued. To carry out the experiment, they selected 28 volunteers divided into two groups: one spent the night sitting uninterrupted for four hours before bedtime. A week later, on another night, they did three minutes of bodyweight exercises every half hour during the four hours before going to bed. The other group reversed the order, but in any case, it was a normal night of a weekday.
The participants wore wristwatches with accelerometers to track their movements, and the exercises included chair squats, calf raises, and standing knee lifts with straight leg hip extensions; deliberately simple exercises that anyone could do at home, without equipment or much space. Each exercise was done for three rounds of 20 seconds.
The participants ate the same meal each night, and even the timing of their bathroom trips on the first night was repeated on the next, to control for those factors. On average, people slept approximately 30 minutes more after incorporating these brief exercise sessions into their nights, compared to remaining seated. In contrast, moving did not affect how many times people woke up during the night or the quality of their sleep.
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Future Trends in Sleep Quality and Physical Activity
As global concerns regarding sleep quality escalate, driven by increasing stress levels and lifestyle changes, it’s clear that innovative solutions are essential. The profound link between sleep health and physical activity is leading researchers to explore new trends that could reshape our approach to sleep hygiene.
Recent studies have indicated a significant rise in medication use for sleep issues, with diazepam consumption in Spain rising by 110%, suggesting that millions are seeking pharmaceutical aid for better sleep. However, there’s a growing awareness about the benefits of integrating physical activity into evening routines, resonating with both health professionals and individuals alike.
With research showing that short bursts of light exercise can enhance sleep duration significantly, future trends may point towards the development of smart wearables. These devices could prompt users to engage in brief exercise sessions throughout the evening, ensuring they maintain activity without compromising their ability to unwind for the night.
Furthermore, as remote work becomes increasingly mainstream, the need for effective sleep strategies at home is paramount. We may witness a surge in personalized fitness programs tailored to fit seamlessly into evening routines, targeting those who struggle with longer, more intense workouts right before bed.
As our understanding of the impact of sedentary lifestyles on sleep deepens, community initiatives could emerge, encouraging people to take regular breaks and incorporate micro-exercises into their evening schedules. This shift could foster a broader cultural attitude that prioritizes both physical activity and restful sleep.
Ultimately, the intersection of sleep health and physical exercise is ripe for exploration, with future innovations likely transforming how we conceptualize and enhance our nightly rest. As we seek more holistic and accessible solutions for better sleep, the ability to balance relaxation with adequate physical engagement is poised to play a crucial role in improving overall health outcomes.