LivingExercising at the last minute doesn't make you sleepless

Exercising at the last minute doesn't make you sleepless

There are many discussions around what is the ideal time to perform physical exercise, and one of the most ingrained beliefs indicates that doing sports before going to sleep is not the best thing , because the body is not totally relaxed and it can be difficult to reconcile the dream.

This can be a problem because, with normal work hours and family responsibilities, finding a space throughout the day to exercise means making bobbins, and many people only have the last hours of the day. late to go to the gym, to the pool, or to go for a run in the park. However, the experts are clear about it: whatever the best or worst time to exercise, it is much worse not to. So, if you only have the last hour of homework available, go ahead. Various studies have shown that, although the fact of playing sports can cause us to fall asleep a little later, once we fall into the arms of Morpheus, our rest will be of much better quality than if we had not done any physical activity.

Now, a new study joins the list of those who encourage us to do sports at any time of the day. It was just published in the journal Experimental Physiology , and the results indicate that practicing 30 minutes of high intensity exercise does not adversely affect sleep, and it also decreases appetite.

The experiment has been carried out with adult men who had to perform several cycles of high intensity exercise interspersed with four minutes of rest at various times of the day: in the morning (from 6 to 7 a.m.), first thing in the afternoon (from 2 to 4 pm) and in the evening (from 7 to 9 pm). The researchers took blood samples before and after exercise to analyze hormones related to appetite, and various tests were performed while the volunteers slept to assess different stages of sleep.

The results indicated that evening exercise did not have a negative impact on sleep. Also, exercising in the afternoon or evening was associated with a greater reduction in ghrelin, which is the appetite hormone.

More research is needed

However, it must be taken into account that the sample used for this trial was relatively small, and that only middle-aged men participated, so we must be cautious when extrapolating the results to other population groups, since sleep regulation and appetite are highly influenced by both sex and age.

“We plan to carry out similar studies with women to see if the responses to sleep and appetite in these cases are determined by sex. It would also be good to analyze the responses to different types of training and investigate the long-term effects, ”explained Penelope Larsen, lead author of the work.

In any case, if you are looking for excuses to escape from sport, saying that it should not be practiced at the last minute seems, in view of the evidence, that it is no longer a good argument.

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