A new study from สนใจสมัคร? คลิกที่นี่เพื่อเริ่มต้น University has found that vigorous exercise within four hours of bedtime can impact sleep quality and heart health by delaying sleep, increasing nighttime heart rate and decreasing heart rate variability (HRV).
The study followed 14,689 people worldwide who used the WHOOP Strap for a year, collecting four million nights of data, and was published Wednesday (April 16) in the journal Nature Communications.
Josh Leota, from the University’s Department of Psychology and lead author of the study, said strenuous exercise at night can put the body in a state of hypervigilance, an effect that could interfere with the body’s ability to wind down for sleep.
But the scientists weren’t looking at the impact of any exercise; they were more interested in how more intense workouts might have enduring heart-rate variabilities throughout the night. What they found was a link between night exercise and delayed sleep onset and less sleep achieved throughout the night, as well as a higher resting heart rate than seen in those who worked out earlier in the day.
High-intensity interval training (HIIT), playing a soccer match, or running are some of the most intense forms of exercise that may have the biggest impact on sleep, regardless of factors like age, gender, fitness level, and the previous night’s sleep.
Researchers recommend avoiding strenuous exercise within four hours of bedtime and opting for light exercise, such as jogging or swimming, to minimize disruption to sleep.