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New research reveals that performing light exercises such as squats before bedtime may improve sleep quality. Recent studies indicate that engaging in nightly squats could add valuable minutes to your sleep. Here the study explains the science behind this discovery and practical tips to incorporate these exercises into your routine.
Study Links Night Squats to Better Sleep
A 2024 study conducted by researchers at the University of Otago in New Zealand investigated the impact of light resistance exercises on sleep quality. The study involved 28 participants who completed two different interventions between 5 pm and 9:30 pm: prolonged sitting and sitting interrupted by three-minute exercise breaks every 30 minutes. These exercises included chair squats, calf raises, and standing knee raises with straight leg hip extensions.
The results were promising. Participants who performed these light exercises slept an average of 30 minutes longer than those who remained sedentary. Furthermore, these short bursts of physical activity did not disturb sleep quality, suggesting a positive link between increased muscle activity and enhanced relaxation before bedtime.
Why Squats Might Improve Sleep
The findings from the 2024 study are consistent with other research highlighting the benefits of light exercise on sleep. But what makes squats and similar activities effective sleep aids?
– Endorphin Release: Physical activity, including squats, triggers the release of endorphins, often referred to as the body's "feel-good" hormones. These hormones help improve mood and create a sense of relaxation, which can be beneficial for sleep.
– Improved Mental Health: Exercise is known to alleviate symptoms of anxiety, depression, and stress, all of which are associated with poor sleep quality. Regular light exercise helps to clear the mind and prepare the body for rest.
– Circadian Rhythm Regulation: The body's circadian rhythm governs the sleep-wake cycle. Regular exercise helps maintain a healthy rhythm, promoting better sleep, especially in older adults. Factors such as late-night screen time, caffeine intake, and irregular sleep patterns can disrupt this cycle, but exercise can help realign it.
Timing of Night Squats: Does It Matter?
For a long time, experts believed that exercising late at night could disrupt sleep. However, recent evidence indicates that light to moderate exercises, like squats, performed in the evening may have the opposite effect.
A 2023 study found that intense workouts lasting over 90 minutes close to bedtime can impair sleep quality. However, light activities such as squats, calf raises, and hip extensions performed closer to bedtime can help calm the body, potentially enhancing sleep duration and quality.
To avoid overstimulation, it's best to perform squats approximately two hours before sleep, allowing the body enough time to relax fully. Adjust the timing based on how your body responds to exercise.
Incorporating Night Squats into Your Routine
Adding night squats to your bedtime routine is easy and adaptable to your schedule:
– Best Time for Squats: In the 2024 study, exercises were performed between 5 pm and 9:30 pm. Ideally, aim to complete your squats about two hours before bed, adjusting as needed to suit your sleep habits.
– Recommended Repetitions: Aim for 20 minutes of exercise, broken into five sets of squats with two minutes per set and two-minute breaks between sets. Adjust the number of repetitions based on your comfort level and capacity.
Other Light Exercises for Better Sleep
While squats are effective, other light exercises can also be incorporated into your night routine to promote better sleep:
– Yoga Stretches: Poses like the child’s pose and forward bends can relax muscles and prepare the body for rest.
– Light Core Exercises: Planks and reverse crunches are gentle yet effective ways to engage your core before bed.
– Light Aerobic Activities: Walking or slow jogging in place can also improve sleep, particularly in older adults.
Tips for Optimizing Sleep Quality
In addition to incorporating light exercises, these tips can help enhance your overall sleep quality:
– Create a Relaxing Environment: Keep your bedroom cool, quiet, and dark to encourage the production of melatonin, the hormone responsible for sleep.
– Avoid Blue Light: Limit screen time before bed, as blue light from devices can interfere with melatonin production.
– Establish a Consistent Routine: Go to bed and wake up at the same time daily, even on weekends, to maintain a stable sleep schedule.
Word Of Caution
If you have joint pain or other physical conditions, consult a healthcare provider before adding squats to your routine. While light exercise can improve sleep, it’s important to avoid overstimulation or injury.