Short bursts of evening exercise can significantly increase sleep time without disrupting daily activities To ensure the results were as accurate as possible, the study followed a standardized intervention protocol. Participants adhered to a strict diet on experimental days, consuming standardized meals before 2:00 PM. Fitted with Acti Graph GT3X+ accelerometers, participants wore these devices on their non-dominant wrists from the morning of the intervention day until 48 hours after, allowing the researchers to continuously monitor physical activity and sleep patterns. incorporating regular short bouts of bodyweight resistance exercises in the evening to improve sleep duration in healthy adults In the second scenario, participants’ sitting was interrupted every 30 minutes with a 3-minute session of bodyweight resistance exercises, including chair squats, calf raises, and standing knee raises with straight leg hip extensions. These exercises were performed in sequence, with each exercise lasting 20 seconds, repeated over three rounds, guided by a time-standardized video that ensured consistency and proper form. sleep and physical activity. They found that those who took regular breaks for bodyweight resistance exercises in the evening saw a modest yet statistically significant increase in their sleep duration. sleep duration improved, other aspects of sleep quality—such as sleep efficiency, the time spent awake after initially falling asleep, and the number of times participants woke up during the night—remained largely unchanged compared to the nights of prolonged sitting. evening exercises didn’t seem to significantly impact participants’ physical activity levels in the 24 to 48 hours following the intervention. The results suggested that these simple activity breaks could extend sleep time without disrupting the overall sleep experience or daily routines. bodyweight resistance exercises, suggesting that future research could explore the effects of different types of physical activity, such as aerobic or stretching exercises, on sleep outcomes.
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Wednesday, January 22, 2025