This workout mistake could hurt your sleep and make you feel worse

Do you prefer to wake up early to start your day with an exercise, or reduce today’s pressure by hitting the gym after work? The installation of the exercise when you want it is perfect, especially with the many benefits that exercise can enjoy, from reducing the risk of colon and rectal cancer to extending your life. Getting 150 minutes a week can help reduce the risk of more than 200 diseases.

But for practitioners at the end of the day, these exercises can affect another decisive part of your health: the quality of sleep.

Eliz Wavir Childz, the main author of a new study published on April 15 on April 15 on April 15, said on April 15 on April 15 on April 15 on April 15 on April 15 on April 15 on April 15 on April 15 on April 15 on April 15 on April 15 on April 15 on April 15 on April 15 on April 15 on April 15: “Evening exercise-especially that the evening exercise-no high levels of high cardiac strains Bloody-may disrupt subsequent sleep, the comfort of the heart rate, and change the heart rate, which weakens a critical stage of the recovery process. Nature Communications.

The study researchers, outside the University of Monash in Melbourne, Australia found that the exercise within four hours before bedtime is linked to sleep at a later time, and they get lower and worse sleep, high heart rate and low heart rate (time gaps between each heartbeat). The results were especially clear for high -density training in the evening, such as HIIT (high -density intercourse training), football game, or long -term.

Researchers in an international group of 14,689 people have been monitored for a year, which led to four million nights of data. Participants wore a fitness screen (Dikam Belt) to record exercise, sleep and cardiovascular diseases.

The relationship between sleep and exercise

Previous research has found that exercise improves sleep quality, and can help treat sleep disorders such as insomnia. A study earlier this year showed that the exercise enhances melatonin production, which is the hormone responsible for organizing sleep cycles, as well as helping you sleep faster.

While some research indicates that the evening exercise does not interfere with sleep at all, the authors of this study indicate that the previous results were less harsh.

“These studies have relied on small sizes and laboratory settings, and rarely involved exercise attacks that raise a great demand for cardiovascular disease on the body, questioning the external authority of such results,” said co -author Josh Liota.

He added: “An extensive practice in the evening can keep the body in a state of increased vigilance, which is why public health instructions have previously advised to work near bedtime.”

Sleep also plays a vital role in helping you recover not only to exercise the next exercise, but also to avoid the risk of infection and improve exercise performance. Research on sleep and sporting performance has found that a bad sleep can weaken and endure muscle strength, while increasing the risk of infection and inhibit the recovery.

Bad sleep is associated with aging in the brain faster, low cognitive performance, worsening mental health, and pent -up immune system.

The researchers also noticed less fluctuation in the heart rate among people who have been sleeping near sleep, which was linked to shorter ages, obesity, cardiovascular disease, inflammation, poor mental health and immunity health. They also noticed that evening exercises have a relaxed heart rate, which indicates that your heart should work hard to pump blood to the rest of your body – which means that it is less efficient. High heart rate is associated with high body weight, high blood pressure, and low fitness, according to the American Heart Association.

Liota said that the results of the new study indicate that if people aim to improve sleep health, they may benefit from the exercise at least four hours before going to bed.

Or, he said: “If exercise is exercised during a four -hour sleep window, people can choose short -density, such as light jogging or swimming, to reduce sleep disorder and allow the body to finish.”

To learn more about fitness:

• What is your Vo2 Max? The most important health scale you may not realize shows your really suitability
• 4 ways to ensure that exercise habits continue throughout the year
• Sitting a lot is a danger that the exercise cannot even retreat. Here are 5 tips to move more
• Here’s exactly how much protein you need based on your exercise routine

This story was originally shown on Fortune.com

2025-04-17 21:10:00