Effects of evening high-intensity exercise on sleep in healthy adults: a systematic review and meta-analysis.

PMID: 34416428 DOI: 10.1016 / j.smrv.2021.101535

Commentary

Recommendations are made for moderate exercise to improve sleep status, but not for high-intensity exercise (HIE) before bedtime.

This study conducted a systematic review and meta-analysis to determine whether acute or regular (chronic) HIE performed before bedtime interferes with sleep compared to controls who do not exercise.

Six databases were included that were retrieved through May 31, 2021.

A total of 15 acute evening HIE studies with 194 participants were included in the meta-analysis, which showed that acute evening HIE that ended 0.5-4 hours before bedtime reduced rapid eye movement sleep compared to non-exercising controls. (-2.34%; p = 0.002)

No other significant sleep changes occurred.

Also, regular nighttime HIE did not interfere with nighttime sleep.

Overall, an acute evening HIE performed 2-4 hours before bedtime does not interfere with nighttime sleep in healthy young to middle-aged adults.