It is clear that the sport is very beneficial for our lives, as it helps us strengthen our muscles, favors flexibility or even makes us lose weight.
But physical exercise on a daily basis also helps us vent, get away from negative thoughts and improve our mood.
In short, a good sports routine, always accompanied by a healthy and balanced diet, is perfect for leading a healthy lifestyle.
The experts also ensure that the sport helps us sleep Better, but only practiced at certain times of the day, since the practice of physical exercise can also alter the way we sleep.
Specifically a new study which has been carried out by researchers from Concordia University, in Canada, published in the journal Sleep Medicine Reviews and shared by Europa Press, ensures that a single session of exercise forever two hours before bed favors the break healthy young and middle-aged adults and portends a good night’s sleep.
When is the best time to practice sports?
The researchers assure that no two bodies are the same, but, despite this, evaluated data from 15 studies and they found that the combination of factors would interact to enhance or modulate the effects of exercise on sleep.
“When we reviewed the literature on this work, we found that there were many mixed results, some depending on when the exercise was performed, others on the fitness level of the study participants or even the type of exercise,” explains Melodee Mograss. , cognitive neuropsychologist and researcher at the PERFORM Sleep Laboratory.
For his part, Emmanuel Frimpong, postdoctoral fellow at the Sleep, Cognition and Neuroimaging Laboratory and main author of the study, specifies that their main objective was to assess whether the exercise of High intensity it affected later sleep and see what factors could influence it.
In this way, they combined 15 studies and performed a statistical analysis in which variables such as the time at which the exercise was performed and the hours elapsed between the cessation of exercise and bedtime were examined.
In addition, they also took into account the physical condition of the participants, the intensity of the threshold and the duration of the exercises, among others.
“Overall, our analysis showed that when the exercise ended two hours before bedtime, there was Benefits for him sleep, including promoting the onset of sleep and increasing the duration of sleep. On the other hand, when exercise ended less than two hours before bedtime, sleep was negatively affected. Participants took longer to fall asleep and the duration of sleep decreased, “says Frimpong.
Cycling, the best sport to sleep
According to the experts, a more detailed analysis of the different studies also concluded that high-intensity exercise performed first thing in the night favored the onset of sleep and improved its duration, especially when it was performed by sedentary subjects, as did exercise of high intensity carried out between 30 and 60 minutes.
In addition, the cycling It was the sport that most benefited the study participants, so they improved the onset and depth of sleep.
However the high intensity exercise, regardless of time, it contributed to a slight decrease of the rapid eye movement (REM) phase of sleep, the phase of sleep that is often associated with sleep experiences.
With these data, Frimpong concludes that “healthy, young and middle-aged adults with no history of sleep disorders” should practice night exercises first thing in the evening.
In addition, this expert recalls that you should “maintain a consistent exercise schedule, since exercising at different times of the night could cause sleep disturbances”And that“ it is necessary to take into account whether it is morning or night people ”, since“ high intensity exercise carried out in the late afternoon can cause sleep disturbances in morning people ”.
Ultimately, Frimpong insists that exercise two hours before bed is beneficial, but remember that it is also important to carry out a good sleep hygiene, showering after playing sports and before going to bed, as well as “avoiding large meals or drinking a lot of water before going to bed”.