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Does evening exercise make sleep worse?

Many worry that evening exercise makes their sleep quality worse. A new survey of 23 studies found that moderate exercise in the evening is no problem at all.

At least 150 minutes of moderate exercise each week Sport physicians’ official recommendation:

SCIENCE MATTERS Unable to talk while exercising Can talk but not sing* Person can sing while exercising These test subjects could not recover enough in the hour before going to bed Their pulse was more than 20 beats per minute faster than their resting heart rate Healthy sleep Effect on deep sleep phases (important for physical recovery) Poor sleep Vigorous exercise Moderate exercise Light exercise

End of exercise (hours before bedtime) 4 3 2 1 0

21.2% of sleeping time spent in deep sleep 19.9% of time spent in deep sleep After doing some sport in evening: After an evening without exercise: Some evening exercise better than no exercise at all

Source: Institute of Human Movement Sciences and Sport at Swiss Federal Institute of Technology in Zurich; TNS Photos Graphic: Helen Lee McComas, Tribune News Service © 2018 TNS