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  1. #1
    Registered User snailsrus's Avatar
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    2018 study “ Physical activity in the evening does not cause sleep problems“

    “The scientists combed through the literature on the subject and analysed all 23 studies that met their quality requirements. They concluded that doing exercise in the four hours before going to bed does not have a negative effect on sleep. "If doing sport in the evening has any effect on sleep quality at all, it's rather a positive effect, albeit only a mild one," says Christina Spengler, head of the Exercise Physiology Lab at ETH Zurich.

    By combining the data from the different studies, the researchers showed that in the night after study participants had done some sport in the evening, they spent 21.2 percent of their sleeping time in deep sleep. Following an evening without exercise, the average figure was 19.9 percent. While the difference is small, it is statistically significant. Deep sleep phases are especially important for physical recovery“

    That’s pretty neat. I always kinda felt that exercise aided sleep even if it was at night.

    https://www.sciencedaily.com/release...1213112057.htm
    Last edited by snailsrus; 06-17-2021 at 07:39 PM.
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  2. #2
    Registered User air2fakie's Avatar
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    Think it depends on the specific person, what his/her body and mind is accustomed to, and what other things in their life that may affect their sleep. I used to work out in the evening, late at night or sometimes in the middle of the night and never felt that specifically impacted my sleep - although working long hours did.

    I know other people who find that working out at night really makes it hard for them to fall asleep.
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    Registered User paulinkansas's Avatar
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    I used to work from 3-4 pm until 2-3 am. 5-6 days a week. Not physical labor, but I had to keep my mental wits at all times. I couldn't get to sleep after work.
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    Registered User EliKoehn's Avatar
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    For whatever my anecdotal experience is worth, I workout at ~5:30-7:00PM almost every day and often sleep great.
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    Time is Muscle ECGordyn's Avatar
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    What kind of exercise did they do in the studies? What was the mean age of participants?

    Heavy lifting often interferes with my sleep. I sleep pretty well but falling asleep is sometimes difficult due to the stress hormone spike, and in the first hours after falling asleep I wake easily (noise outside, bathroom, etc). Moderate lifting makes me sleep wonderfully. Usually lift between 5-7 pm and try to fall sleep between 10-11.
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    Registered User snailsrus's Avatar
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    Originally Posted by ECGordyn View Post
    What kind of exercise did they do in the studies? What was the mean age of participants?

    Heavy lifting often interferes with my sleep. I sleep pretty well but falling asleep is sometimes difficult due to the stress hormone spike, and in the first hours after falling asleep I wake easily (noise outside, bathroom, etc). Moderate lifting makes me sleep wonderfully. Usually lift between 5-7 pm and try to fall sleep between 10-11.
    moderate, read the article lol

    “ Vigorous training within an hour before bedtime is an exception to the rule. According to this analysis, it is the only type of evening exercise that may have a negative effect on sleep. "However, this preliminary observation is based on just one study," Spengler says.

    "As a rule of thumb, vigorous training is defined as training in which a person is unable to talk. Moderate training is physical activity of an intensity high enough that a person would no longer be able to sing, but they could speak," Spengler says. One example of vigorous training is the kind of high-intensity interval training that competitive athletes often perform. In many cases, though, a longer endurance run or a longer ride on a racing bike would fall into the moderate training category.

    As the analysis showed, it took study participants who completed an intensive training session shortly before bedtime longer to fall asleep. The study also provided insight into why this is the case: the test subjects were not able to recover sufficiently in the hour before they went to bed. Their hearts were still beating more than 20 beats per minute faster than their resting heart rate.”
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  7. #7
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by snailsrus View Post
    moderate, read the article lol

    “ Vigorous training within an hour before bedtime is an exception to the rule. According to this analysis, it is the only type of evening exercise that may have a negative effect on sleep. "However, this preliminary observation is based on just one study," Spengler says.

    "As a rule of thumb, vigorous training is defined as training in which a person is unable to talk. Moderate training is physical activity of an intensity high enough that a person would no longer be able to sing, but they could speak," Spengler says. One example of vigorous training is the kind of high-intensity interval training that competitive athletes often perform. In many cases, though, a longer endurance run or a longer ride on a racing bike would fall into the moderate training category.

    As the analysis showed, it took study participants who completed an intensive training session shortly before bedtime longer to fall asleep. The study also provided insight into why this is the case: the test subjects were not able to recover sufficiently in the hour before they went to bed. Their hearts were still beating more than 20 beats per minute faster than their resting heart rate.”
    Sorry I don't have time to read everything as I've got Friday meetings starting in the morning, lol

    TY for cliffs. Sounds like mostly cardio, HIIT?
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  8. #8
    on probation weiss1967's Avatar
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    I heard often about troubles falling asleep after late night workout. I think there are couple variables that this meta analysis did not consider. For one, as they mention in their study, "some sports" covers a wide spectrum. We are on bodybuilding site. Very specific, eh. Another (big one) variable is pre-workout supps, which some people take, that will ruin your sleep for next 10 hours. And even if you manage to get some sleep after those ones, it will not be a good quality beauty sleep anyway.
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    Registered User air2fakie's Avatar
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    This group should run their own experiment with set parameters, since most people aren't going to read the 23 studies that it selectively decided met their "quality" requirements, nor all the ones that it decided did not. Sleep patterns esp over time are more complicated than how the article presents them.

    For me, exercising at night doesn't hurt my sleep. But I'm not going to consider all the people who have the opposite experience wrong because some group read other studies and decided that's the case. If someone's experience is that they sleep better if they work out earlier in the day, some study telling them they "can do exercise in the evening without hesitation" isn't particularly relevant or helpful.
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    Registered User EliKoehn's Avatar
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    Originally Posted by air2fakie View Post
    This group should run their own experiment with set parameters, since most people aren't going to read the 23 studies that it selectively decided met their "quality" requirements, nor all the ones that it decided did not. Sleep patterns esp over time are more complicated than how the article presents them.

    For me, exercising at night doesn't hurt my sleep. But I'm not going to consider all the people who have the opposite experience wrong because some group read other studies and decided that's the case. If someone's experience is that they sleep better if they work out earlier in the day, some study telling them they "can do exercise in the evening without hesitation" isn't particularly relevant or helpful.
    It would also help to distinguish between truly night, and then merely late afternoon/early evening.

    Whenever I lift past 8pm, I tend to have trouble falling asleep before the early AMs, but 5-7PM is a sweet spot.

    I think it's like EC said: stress hormones, overall body temp increase, the mental psyching up, etc. Three or four hours to eat, cool off and wind down would probably be necessary for most.

    Would be curious to know if anyone ITT can easily fall asleep within an hour of working out hard.
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  11. #11
    Registered User air2fakie's Avatar
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    Originally Posted by EliKoehn View Post
    Would be curious to know if anyone ITT can easily fall asleep within an hour of working out hard.
    Some of that depends on your general level of sleep. When I barely slept and worked out in the middle of the night in the past it wasn't that hard. I'd literally start nodding off in between sets.
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    on probation weiss1967's Avatar
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    nodding off between sets, LoL, yea I remember that. You folks remember some studies, suggesting taking melatonin for increased hypertrophy? Back in mid-2000's? Silly as I am, I tried. Half of the time I haven't made to gym, and when I did it was very slow with some snoring in between. Can't complain, I grew ok. So maybe it is not just ok working out late, but actually beneficial? Since there is endogenous melatonin in the blood already.
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    I concur that this can be an individual thing.
    No matter what activity i do in evening wether it be heavy,lighter cardio even walking i have a hard time getting to sleep.
    Sometimes two or more hours just to fall asleep even with the four hour in-between but that's just me.
    Im usually a late morning/afternoon trainer so it could be just the change in training time could mess with my biological clock or what time the body is use to training.
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