Are you tired of tossing and turning when you should be sleeping?

New research is revealing that a few simple exercises before bed can significantly improve your sleep quality. Published in the esteemed journal BMJ Open Sport & Exercise Medicine, the study suggests that incorporating low-intensity strength training into your evening routine could be the key to restful nights.

The Surprising Connection Between Exercise and Sleep Quality

The study involved 28 participants who took part in two different four-hour sessions. One session involved prolonged sitting, while the other included breaks for three minutes of bodyweight resistance exercises such as squats and calf raises. Astonishingly, those who engaged in these light workouts experienced an increase of nearly 30 minutes in their overall sleep time.

Sleep expert Dr. Wendy Troxel, affiliated with the Rand Corporation, expressed her enthusiasm about the findings, emphasizing the oft-debated timing of exercise in relation to sleep. “These short bouts of evening activity can combat the negative effects of long periods of inactivity,” she noted. This is crucial, as excessive sedentary behavior is linked to a staggering 30% increase in mortality risk.

Why Evening Exercise Matters

Celebrity trainer Kollins Ezekh highlighted additional benefits of evening workouts, including decreased stress levels and improved mood. Exercising releases endorphins, creating a calming effect that prepares your body for sleep. According to Ezekh, evening workouts not only lower your core body temperature, signaling that it’s bedtime, but they also make it easier to drift off to sleep due to the natural fatigue from physical activity.

In addition to enhancing sleep, regular evening exercise can also elevate your metabolism and improve digestion—double the reasons to get moving before bedtime!

The Best Evening Exercises

But how should one get started? Experts recommend engaging in low- to moderate-intensity exercises in the evening to avoid overstimulation. Consider activities like yoga or Pilates, which promote relaxation through mindful breathing and stretching. Light cardio—such as a brisk walk or leisurely cycling—can also help burn off excess energy without revving you up too much before sleep.

Bodyweight exercises like squats, lunges, and push-ups are also excellent options. Dr. Tina Sadarangani of NYU College of Nursing emphasizes that everyone should partake in these low-impact exercises, suggesting they lead to better blood sugar control and improved mood.

Tips for a Good Night’s Sleep

To maximize the sleep-enhancing benefits of your evening workouts, experts recommend avoiding screen exposure and stimulants such as caffeine, alcohol, and nicotine prior to bedtime. Creating an inviting sleep environment is equally important—your body needs a clear signal that it’s time to unwind.

Small but potent shifts, like adding a few minutes of movement in the evening, can transform your nightly routine and lead to a more restful slumber. So, why not take a few squats tonight? Your body—and mind—will thank you!