These Simple Evening Exercises May Improve Your Sleep, Study Says

We’ve all been there: lying in bed, staring at the ceiling, wondering why we can’t fall asleep — and trying to figure out how we will function the next day. The answer? Coffee! So much coffee. We know how precious those few hours of uninterrupted sleep are, and how one bad night of sleep (or several bad nights of sleep) can affect our mood and our health.

However, according to a new study, a simple evening exercise routine could be the key to catching more Z’s.

The study, published in the journal BMJ Open Sport & Exercise Medicine, explored the impact of regular evening activity on sleep quality in adults. And guess what? The results are promising and may have you putting on your workout clothes before you put on your pajamas. 

Researchers from the University of Otago in New Zealand say the study revealed that incorporating short bursts of exercise into your evening routine can extend your sleep time. Something as simple as a 10-minute walk or light stretching before bed could make a significant difference in how well you sleep.

"These results add to a growing body of evidence that indicates evening exercise does not disrupt sleep quality, despite current sleep recommendations to the contrary," the study authors wrote.

Now, before you start picturing yourself running a marathon before bed, this isn’t about intense workouts. The study specifically focused on light physical activities that are easy to incorporate into your evening routine.

According to the researchers, "Evening regular activity breaks can extend free-living sleep time by as much as 15 minutes." That might not sound like much, but when you’re a parent juggling a million things, those extra 15 minutes of sleep can feel like a luxury. Just think of it as the difference between hitting snooze and waking up before the alarm.

The study also found that the benefits of these evening exercises aren’t limited to sleep time alone. Participants also reported better sleep quality and less time spent tossing and turning. "Participants experienced an improvement in sleep efficiency, with a reduction in sleep latency and fewer nighttime awakenings," the authors noted.

So, what exactly should you be doing before bed to reap these sleep benefits? The good news is that it doesn’t have to be complicated. The study suggests a few simple activities that are easy to fit into your evening routine:

• Light Stretching: Gentle stretches can help relax your muscles and prepare your body for rest. Try focusing on areas that tend to carry stress, like your shoulders, neck, and lower back.
• A Short Walk: A 10-minute stroll around the block can do wonders for your sleep. It helps clear your mind, release tension, and signal to your body that it’s time to wind down.
• Mindful Breathing: While not exactly exercise, deep breathing exercises can help calm your nervous system and prepare you for sleep. Combine it with light stretching for an added relaxation boost.
• Gentle Yoga: A few minutes of gentle yoga can be a great way to release tension and prepare your body for sleep. Focus on poses that promote relaxation, like child’s pose, cat-cow, or legs-up-the-wall.

You may be wondering how something as simple as a short walk or a few stretches can have such a significant impact on your sleep. The study authors explain that "light physical activity in the evening helps regulate the body's circadian rhythms, promoting a natural sleep-wake cycle." In other words, it helps your body recognize when it’s time to sleep, making it easier for you to drift off and stay asleep.

Additionally, these activities can help reduce stress and anxiety, both of which are major culprits in keeping us awake at night. By incorporating these exercises into your evening routine, you’re not just improving your sleep, you’re also giving yourself some much-needed self-care time.

While finding time for yourself can feel impossible, these evening exercises are quick, easy, and can be done anywhere. So why not give it a try tonight? Whether it’s a 10-minute walk after dinner or a few stretches before bed, you might just find that this simple routine is the key to better sleep. Sweet dreams!

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