"Exercise briefly for 3 minutes in the evening"... Sleep 30 minutes longer

Doing a short workout every 30 minutes is also helpful.
If you can increase your sleep time, those with insomnia should try it..

I... haven't even started with my cellphone,
I probably shouldn't do miracle mornings, but haha ㅠㅠ

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Short exercises for 3 minutes every 30 minutes over 4 hours in the evening... helps to increase sleep time by about 30 minutes on average

 

A study has shown that light exercise in the evening can help increase sleep duration. [Photo = Getty Images Bank]

A study has shown that light exercise in the evening can help increase sleep duration by an average of 30 minutes.

 

The Jennifer Gale team from the University of Otago in New Zealand conducted a study on 28 adults under the age of 40 who do not smoke. Each participant took part in two experiments: one where they sat still for four hours starting around 5 PM, and another where they performed simple exercises for 3 minutes every 30 minutes over a four-hour period.

The exercises performed by the participants included simple activities such as chair squats, calf raises, and standing knee lifts, which do not require equipment or a large space and can be done while watching TV.

 

One reason to avoid high-intensity exercise before bed is that it raises body temperature and heart rate, which can decrease sleep quality. The research team explained that they conducted the study focusing on light exercise performed for a short period of time.

 

The experimental results showed that when performing short exercises repeatedly, the bedtime was on average 27 minutes longer compared to just sitting for 4 hours. Bedtime was relatively consistent, but the average wake-up time varied.

 

The researchers explained, "You can achieve similar effects by walking around your house, walking in place, or dancing in the living room," and emphasized, "The important thing is to regularly get up from your chair and move your body."

 

However, the research team acknowledged the limitations of a small number of participants and the restricted laboratory environment.

 

Recently, it was published in BMJ Open Sport & Exercise Medicine under the title "Evening regular activity breaks extend subsequent free-living sleep time in healthy adults: a randomised crossover trial."

 

 

jihami pcraemi@kormedi.com