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Extend your sleep duration with this quick 3-minute exercise

Age-related alterations in your circadian rhythms may impede deep sleep, escalating the risk of heart-related issues. A simple, 3-minute activity could potentially counter these problems.

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3 min read
Aging-induced disruptions in your circadian rhythm may affect the quality of your sleep,...
Aging-induced disruptions in your circadian rhythm may affect the quality of your sleep, potentially increasing the risk of heart problems. A simple 3-minute exercise might aid in overcoming these issues.

Extend your sleep duration with this quick 3-minute exercise

Busting Sleep Myths: The Real Deal About Exercise and Shut-Eye

Struggling with sleep? You're definitely not alone. Poor sleep can up the ante on health issues like heart disease and diabetes. That's why researchers are on a mission to help us clock some quality Z's.

You might have heard that working out before bedtime is a no-no. But a recent study challenges this notion, especially when it comes to resistance training.

Sure, high-intensity exercise is still a bedtime no-go. But this study brings a different type of exercise into the spotlight – the kind that could give you more hours of beauty sleep.

Peak Performance

As you approach middle age, you might feel like you're slowing down. Energy levels plummet, weight creeps up, and muscles soften. But guess what? Science says you're wrong!

Snooze Longer, Lower Heart Disease Risk

Researchers at the University of Otago recruited 30 non-smokers aged 18 to 40 for a two-part experiment. In one session, participants sat for four hours. In the other, they did three-minute bursts of resistance exercises every 30 minutes.

After resistance training, participants slept for an extra 27 minutes on average, compared to their sleep length during the sitting session. Plus, there were no significant differences in terms of sleep efficiency or the number of wake-ups, suggesting that the activity didn't disrupt sleep[1].

Long-term, this extra shut-eye could potentially reduce the number of people with heart disease[1].

If you think this is the first time resistance exercise has been linked to improved sleep, you'd be wrong. Another study showed that resistance exercise:

  • Increased sleep time by 40 minutes
  • Decreased sleep onset latency (the time it takes to fall asleep) by three minutes
  • Enhanced sleep quality and sleep disturbances[2]

What is Resistance Training?

When we talk about resistance exercise, we're not talking about running or cycling. Instead, it involves activities that build muscle strength by challenging your muscles with resistance[3].

Bodyweight exercises like push-ups, squats, and stair climbing are all forms of resistance training[3]. You can also use elastic bands (resistance bands) or free weights for additional resistance[3].

Check out this 30-minute resistance band workout for beginners and seniors to get a feel for what I'm talking about. You can easily break it up into three-minute segments – perfect for squeezing in a session during your favorite show's commercial breaks!

Better Sleep Naturally

As we age, our internal sleep-wake cycle, or circadian rhythm, can change. Besides resistance training, there are other ways to improve your sleep that don't require potentially dangerous sleeping pills[3].

Editor's Note:

Uncover the secrets to a long, healthy heart! Click here for Hushed Up Natural Heart Cures and Common Misconceptions of Popular Heart Treatments!

Sources:

[1] Resistance exercise 'activity breaks' at night may improve sleep length - Eureka Alert[2] Evening regular activity breaks extend subsequent free-living sleep time in healthy adults: a randomised crossover trial - BMJ[3] Enrichment data:

Resistance Training and Sleep

Resistance training has been found to have a positive impact on sleep quality and duration, as well as sleep efficiency. Some of the benefits of resistance training include:

  • Improved Sleep Quality and Duration: Regular resistance training promotes deeper, more restorative sleep, known as slow-wave sleep, which is essential for muscle repair and recovery[3].
  • Enhanced Slow-Wave Sleep: Resistance training increases the amount of slow-wave sleep, which is vital for the body's repair processes, including muscle recovery and memory consolidation[3].
  • Reduced Sleep Onset Latency: Regular resistance training is associated with quicker sleep onset, meaning individuals can fall asleep more quickly[2].
  • Better Overall Sleep Efficiency: When combined with other forms of exercise, resistance training can improve sleep efficiency by ensuring better sleep quality and sleep duration[3].

Additional Considerations

  • Timing of Workouts: To avoid disrupting sleep due to elevated cortisol levels, it is recommended to finish workouts a few hours before bedtime[4].
  • Indirect Benefits: While resistance training directly improves sleep, it also contributes to muscle recovery and growth, which can be influenced by high-quality sleep[3][4][5].

Resistance training, a type of exercise that involves activities challenging your muscles with resistance, such as bodyweight exercises or using elastic bands, has been shown to improve sleep quality and duration, reduce sleep onset latency, and enhance slow-wave sleep. This could potentially lead to a healthier heart in the long term, as better sleep can reduce the risk of heart disease. To reap the benefits, it's best to finish workouts a few hours before bed to avoid disruptions due to elevated cortisol levels.

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