Evening Exercise does not Affect Sleep and May Reduce Appetite
Orange County, CA - February 22nd, 2019 - With all the demands of everyday life, it can be challenging finding the time for exercise. For most, exercising after a long at work can be as exhausting, as it is unappealing. The standing belief that physical activity has to be averted in the evening due to its influence on sleep solely serves to act as another restriction to exercise.
A new study from researchers at Charles Sturt University in Australia suggested that a half an hour of high-intensity exercise carried out in the early evening does not affect sleep, and may even decrease feelings of hunger.
Researchers gathered eleven men between 45 and 65, to complete three trials to examine their sleep and appetite responses to exercise. The participants took part in high-intensity cycling, which involved six one-minute, maximal intensity sprints interspersed by four minutes of rest in the morning between 6 and 7 am, the afternoon between 2 and 4 pm, and the evening between 7 and 9. Researchers collected blood samples of all participants before and after exercise to examine appetite-related hormones, and many tests were also taken during sleep to assess the sleep stages.
Results showed that exercise in the early evening did not hinder sleep and that exercising in the early evening was associated with a decline of the hunger-stimulating hormone, Ghrelin.
It is important to note that a single session of exercise was not linked to decreasing hunger. However, the research from this study supports high-intensity exercise early in the evening as a viable time-of-day for exercise.
"In the future, we hope to conduct similar studies recruiting women, to determine whether sleep and appetite responses may be different depending on sex. Also, this study only considered a single bout of exercise; therefore, it would be beneficial to investigate long-term sleep, and appetite adaptations to high-intensity exercise training performed either in the morning, afternoon or evening. Interestingly, power output during the sprint efforts was higher for the afternoon and evening trials compared to the morning trial, indicating that participants were able to perform better during the latter parts of the day. Therefore, time-of-day may also need to be considered when planning training schedules,” says lead study author Penelope Larsen.
The study was relatively small; the data is unknown to other groups outside of middle-aged men, given that sleep and hunger regulation are affected by age and sex.
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Evening Exercise does not Affect Sleep and May Reduce Appetite Orange County, CA – February 22nd, 2019 – With all the demands of everyday life, it can be challenging finding the time for exercise. For most, exercising after a long at work can be as exhausting, as it is unappealing. The standing belief that physical activity has […]