Exercise before bed is linked to sleep confusion

Exercise too close to bedtime can affect sleep time, timing and quality, a new study led by Monash University has found. More intense workouts near bedtime coincided with greater disruptions about sleep and nighttime cardiac activity.

Published in Natural Communication, study I found out I'll exercise within 4 hours Bedtime Later I fell asleep, got a poor quality sleep, and was linked to a high and low resting heart rate Heart rate variation. This is the first and largest study to identify this.

The study included an international sample of 14,689 people monitored over a year, resulting in 4 million nights of data. They wore a multi-sensor biometric device (WHOOP STRAP) to record exercise, sleep and cardiovascular data.

Monash and WHOOP researchers examined the relationship between evening exercise, exercise strain, sleep, and nighttime cardiac activity, including resting heart rate and heart rate variability.

The subsequent combination of exercise timing and higher exercise strains was associated with delayed sleep onset, shorter Sleep timepoor sleep quality, higher nocturnal resting heart rate, and lower nocturnal heart rate variability.

Results were adjusted for gender, age, weekday, season, general fitness, and sleep the night before. High strain movement includes activities that lead to a sustained increase in respiratory rate; Core temperatureheart rate and mental awakening.

Examples include HIIT training (High intensity interval training), soccer and rugby games, or long term.

Dr. Josh Leota, the first author of Monash University School of Psychology, said he wanted to shed light on the “important yet inexplicable” link between exercise and sleep timing.

“Stunned exercise can keep the body in awake, so public health guidelines have previously been advised against getting too close at bedtime. However, findings from controlled laboratory studies are not very conclusive, suggesting that many people do not necessarily interfere with sleep by exercising that night,” he said.

“These studies rely on small sample sizes and laboratory settings, and there were rare exercise matches that elicit substantial cardiac metabolic demand for the body.

Dr. Leota said the findings of the new study suggest that if people are aiming to improve their sleep health, they could benefit from quitting exercise at least four hours before bedtime.

“When exercising inside a four-hour window during bedtime, people can opt for short, low-intensity exercises, such as light jogging or swimming, to minimize sleep disruptions and wrap around them,” he said.

Dr. Ellis Faiserchild, senior author of Monash University School of Psychology, said the outcomes showed clear and consistent relationships across all outcome variables.

“Evening exercise, especially involving high levels of cardiovascular strains, can disrupt subsequent sleep, resting heart rate and heart rate fluctuations, thereby impairing critical stages of the recovery process,” Dr. Facer-Childs said.

“Our novel and timely findings have a significant impact on public health messages about timing, duration and intensity. exercise It also presents important steps to improve sleep health in the population. Two in three Australian adults report sleep problems in at least one person, and one in five report failing to achieve more than seven hours of sleep per night. ”

detail:
Josh Leota et al, dose-response relationship between evening exercise and sleep; Natural Communication (2025). doi:10.1038/s41467-025-58271-x

Provided by
Monash University

Quote: Pre-bed exercise is linked to sleep destruction obtained on April 16, 2025 from https://medicalxpress.com/news/2025-04-Bed-linked-Disurated.html (April 16, 2025)

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