Study Shows Short bursts of light activity can lead to better sleep

Rigorous exercise before bed has long been discouraged, but researchers from the University of Otago have discovered that short bursts of light activity can actually improve sleep.

In a groundbreaking study published in BMJ Open Sport & Exercise Medicine, researchers determine if performing regular 3-minute bouts of resistance exercise spread over 4 hours in an evening will impact subsequent sleep quantity and quality, sedentary time, and physical activity compared with prolonged uninterrupted sitting.

Engaging in short bursts of light activity has numerous benefits for overall health and well-being. Incorporating brief periods of physical activity throughout the day can enhance sleep quality, leading to longer and more restful sleep. Additionally, these small bouts of exercise can improve mood, boost energy levels, and promote better cardiovascular health. Even minimal physical activity can positively impact daily functioning and contribute to a healthier lifestyle.

In this randomized crossover trial, participants took part in two different 4-hour sessions starting at around 5:00 PM. In one session, they sat for the entire 4 hours, and in the other session, they took 3-minute breaks every 30 minutes to do bodyweight resistance exercises. After each session, participants went back to their normal daily routines. This study looked at secondary outcomes like sleep quality and quantity, as well as physical activity and sitting time. These were measured using wrist-worn ActiGraph GT3+ devices and a sleep and activity diary.

The results showed that compared with prolonged sitting, regular activity breaks increased the average sleep period and time spent asleep by 29.3 minutes on the night of the intervention. However, there was no significant effect on average sleep efficiency, wake after sleep onset, or the number of awakenings. Additionally, the physical activity patterns for the following 24-hour and 48-hour periods did not show any significant differences.

“We know that many people sit for long periods in the evening. Our previous studies found that doing 2-3 minutes of exercise every 30 minutes reduces sugar and fat in the blood after meals. While sleep guidelines discourage high-intensity exercise before bed due to its potential negative impact on sleep, our study explored the effects of short bouts of light activity throughout the evening. We discovered that regularly interrupting sitting time with light activity can promote better sleep without the downsides of intense exercise, suggesting a need to review current guidelines,” said the researchers.

Reference: Gale, J. T., et al. (2024). Evening regular activity breaks extend subsequent free-living sleep time in healthy adults: a randomised crossover trial. BMJ Open Sport & Exercise Medicine. doi.org/10.1136/bmjsem-2023-001774.