This is the best time to train according to a new study

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Elia Tabuenca García
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A research team has identified that there is a better time to engage in sport, so that you can also benefit from a better rest

A research team has identified that there is a better time to engage in sport, so that you can also benefit from a better rest





Working out is great, but not when it negatively impacts sleep quality. Constant exercise and sleep are two pillars of both physical and mental health. When we don't get enough sleep we are irritable and groggy and, likewise, exercise has proven time and time again to be an essential aspect of a healthy and healthy life.

Although the full extent of the relationship between sleep and exercise remains a bit of a mystery to the scientific community, most doctors agree that constant exercise promotes better sleep; identifying a specific explanation for this is proving difficult, but there is solid enough evidence linking training with better sleep.

However, it is not true that more exercise equals more sleep, because often theexercise can alter the circadian rhythm. So what is the best time of day to train and sleep better?

Index

A systematic review

A fascinating new relationship by Concordia University and published in Sleep Medicine Reviews offers some new potential answers on the relationship between sport and good rest.

This research represents one of the most comprehensive works to date on the influence of high-intensity exercise on sleep, as well as the specific factors (such as the time of day) at play. In a nutshell, the main findings of the study can be summarized in one sentence: theexercise promotes better sleep in most people, as long as it is completed at least two hours early before bedtime.

This new analysis showed that when exercise ended two hours before bed, there were sleep benefits such as a longer duration of people's rest time.



On the other hand, when the exercise ended less than two hours before going to sleep, sleep was affected. Participants took longer to fall asleep and the duration decreased. The study authors point out that no two bodies are alike, and that there are many lifestyles and genetic factors that can influence sleep patterns. 

How the research was conducted

The Concordia University team gathered data from 15 relevant previous studies. They focused on generally healthy young and middle-aged adults, and specifically looked at the impact of a single exercise session on the next evening's sleep quality.

Statistical analysis on the entire dataset was performed to identify and examine various sleep / exercise variables, including training time (early evening, late evening), training times in relation to bedtime (less than two hours, more than two hours), fitness level, intensity, duration and specific exercises.

The results

In particular, research suggests that people who don't exercise regularly would sleep better after training. Adults with a sedentary lifestyle and exercising in the early evening (i.e. long before bed) would have had greater improvements, both in the duration of sleep and in the time it takes to start dozing.

Another important finding is that the cycling appears to be the most effective exercise in promoting better and deeper sleep. Training sessions should also be kept at around 30-60 minutes.

As for the best time to train, the early evening is the perfect time to indulge in physical exercise but, obviously, also in this case there are variables; for example, people more prone to being productive in the morning may find that a prime-time exercise session keeps them too awake. For them, therefore, a morning workout would probably be better and have the same sleep benefits as a workout done at 19pm.



It is about finding the right training program that works for you, to be combined with some effective strategies for greater sleep hygiene, such as taking a shower between the end of the workout and time to go to bed, avoiding eat heavy meals or drink plenty of water, or exclude sugary and alcoholic drinks.

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Photos: Science Direct

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