A new study of almost 15,000 people shows that the window of the late night movement, which affects sleep, is actually much larger than previously thought.
Researchers of Monash University have been able to analyze 4 million nights of information by investigating 14,689 international data monitored by multiple sensor biological recognition gadgets for one year. The tracking device, who is a tracking device, has recorded motor data, sleep and cardiovascular activities.
But scientists were not influencing the movement. They were more interested in the intense exercise overnight, continuing heartbeat fluctuations. Their discovery was the connection between night exercise, delayed sleep, reduced sleep overnight, and the relaxation of the heart rate higher than those who had been exercising all day long.
Josh Leota of the Monash University School of Psychological Sciences said, “In the evening, the intense exercise can keep the body in a warning state, so the public health guidelines advised me about exercise too close at bedtime.” The findings are less decisive, and many suggest that evening exercise does not necessarily interfere with sleep.
“These studies rely on small sample size and laboratory environment, and it has little associated with a movement to draw significant heart metabolism for the body while questioning the external effectiveness of such results.”
Lee Henning Um
Previous research tied late -night exercises with sleep disorders, but the exact time varied. In 2021, Concordia University found that a switch that helped to help was exercise within bedtime.
The MONASH team adjusted data to explain factors such as age, gender, weekdays, seasons, overall participants fitness and how to sleep at night without dinner.
Now most of us know that metabolic effects on intensive activities, such as long -term running, high -intensity training (HIIT) or even sports training sessions that occur at night after work. These effects include key body temperature and heart rate and mental alarm. However, the team found that the previous estimation of exercise -related sleep disorders may have underestimated the spear of time that should avoid nocturnal anxiety for several hours.
ELISE FACER-HILDS, a senior author of the Monase University School of Psychological Science Science Sciences, said, It can interfere with the resting heart rate and heart rate volatility, which can damage the important steps of the recovery process.
She did not prove the cause, but added that the result of the team found a consistent relationship between the participants even if the data was adjusted to consider the variables mentioned above.
Facer-Childs said, “Our novel and timely results have a significant impact on public health messaging on the timing of exercise, duration and strength, and offer an important step to improve population sleep.
Of course, many of us exercise for various reasons, such as work and family promises in the evening. And if you have a lot of other time, it’s a healthy way to relieve your stress and maintain your health. But researchers think “when” and “what” are the best opportunities for sleep. Moreover, initial studies show that poor sleep can invalidate the benefits of brain health gained through exercise.
Leota said, “If you exercise within 4 hours of bedtime, people can select short strength exercises such as light jogging or swimming to minimize sleep interruption and cheat on your body.
And people who enjoy dinner sessions can help to monitor biometric awareness overnight with a tracker. Make sure the sleep problem can be connected to the late night movement, and then adjust the strength to see if it can be related. Of course, all exercises are better than without exercise. But scientists say that they know how it can affect sleep, so people can get the best results overall.
This study has been published Natural communication.
source: Monash University
