This workout mistake could hurt your sleep and make you feel worse

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Do you prefer to wake up early to start your day with exercise, or reduce today’s pressure Gym After work? The installation of the exercise when you want it is perfect, especially with the many benefits that exercise can enjoy, from the reduction Risk of colon and rectal cancer to Extending your life. Get what is recommended 150 minutes of exercise In the week it can also help reduce the risk of more than 200 conditions.

But for practitioners at the end of the day, these exercises can affect another decisive part of your health: the quality of sleep.

“Evening exercise – especially high levels of cardiovascular strain – may disable subsequent sleep, cardiac rate comfort, and change heart rate, which weakens a critical stage of the recovery process,” He said Elise Face-Childs, the main author of a new study published on April 15th Nature Communications.

The researchers in the study, outside the University of Monash in Melbourne, Australia found that the exercise within four hours before bedtime is linked to the fall at a later time, and they become less and the number of sleep, the high heart rate and less than that The heart rate varies (Time gaps between all heartbeat). The results were especially clear for high -density training in the evening, such as HIit Run.

Researchers in an international group of 14,689 people have been monitored for a year, which led to four million nights of data. Participants wore a fitness screen (Dikam Belt) to record exercise, sleep and cardiovascular diseases.

The relationship between sleep and exercise

Previous research I found that exercise improves sleep quality, and can help treat sleep disorders such as insomnia. A A study earlier this year He explained that the exercise enhances the production of melatonin, the hormone responsible for organizing sleep cycles, as well as helping you sleep faster.

while Some research It indicates that the evening exercise does not interfere with sleep at all, the authors of this study indicate that the previous results were less harsh.

“These studies have relied on small sizes and laboratory settings, and rarely involved exercise attacks that raise a great demand for cardiovascular disease on the body, questioning the external authority of such results,” said co -author Josh Liota.

He added: “An extensive practice in the evening can keep the body in a state of increased vigilance, which is why public health instructions have previously advised to work near bedtime.”

Sleep also plays a vital role in helping you recover not only to exercise the next exercise, but also to avoid the risk of infection and improve exercise performance. Searching for Sleep and sports performance It was found that poor sleep could weaken Muscle strength And endurance, with an increase in the risk of infection and the freshness of recovery.

Weak linked Faster than the aging of the brainLow cognitive performance, mental health exacerbation, and pent -up immune system.

The researchers also noticed a decrease in heart rate fluctuation among people who are near sleep, which was linked to Life is shorterObesity, cardiovascular disease, inflammation, Poor mental healthAnd worsening immunity health. They also noticed that evening exercises were higher The heart rate restsThis indicates that your heart should work hard to pump blood to the rest of your body – which means it is less efficient. The high heart rate is associated with High body weightand High blood pressureAnd Lower physical fitnessAccording to American Heart Association.

Liota said that the results of the new study indicate that if people aim to improve sleep health, they may benefit from the exercise at least four hours before going to bed.

Or, he said: “If exercise is exercised during a four -hour sleep window, people can choose short -density, such as light jogging or swimming, to reduce sleep disorder and allow the body to finish.”

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