Effects of vigorous late-night exercise on sleep quality and cardiac autonomic activity

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Abstract

Sleep is the most important period for recovery from daily load. Regular physical activity enhances overall sleep quality, but the effects of acute exercise on sleep are not well defined. In sleep hygiene recommendations, intensive exercising is not suggested within the last 3 h before bed time, but this recommendation has not been adequately tested experimentally. Therefore, the effects of vigorous late-night exercise on sleep were examined by measuring polysomnographic, actigraphic and subjective sleep quality, as well as cardiac autonomic activity. Eleven (seven men, four women) physically fit young adults (VO(2max) 54±8 mL·kg(-1)·min(-1) , age 26±3 years) were monitored in a sleep laboratory twice in a counterbalanced order: (1) after vigorous late-night exercise; and (2) after a control day without exercise. The incremental cycle ergometer exercise until voluntary exhaustion started at 21:00±00:28 hours, lasted for 35±3 min, and ended 2:13±00:19 hours before bed time. The proportion of non-rapid eye movement sleep was greater after the exercise day than the control day (P<0.01), while no differences were seen in actigraphic or subjective sleep quality. During the whole sleep, no differences were found in heart rate (HR) variability, whereas HR was higher after the exercise day than the control day (54±7 versus 51±7, P<0.01), and especially during the first three sleeping hours. The results indicate that vigorous late-night exercise does not disturb sleep quality. However, it may have effects on cardiac autonomic control of heart during the first sleeping hours. © 2010 European Sleep Research Society.

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Helen Driver, Sheila Taylor (2000)

This paper reviews the literature on the association between exercise and sleep. The epidemiological and experimental evidence for whether or not acute and chronic exercise promote sleep is discussed, as well as moderating factors and agendas for future directions of study. The expectation that exercise will benefit sleep can partly be attributed to traditional hypotheses that sleep serves energy conservation, body restoration or thermoregulatory functions, all of which have guided much of the research in this field. Exercise is a complex activity that can be beneficial to general well-being but may also stress the body. Differences in the exercise protocols studied (e.g. aerobic or anaerobic, intensity, duration) and interactions between individual characteristics (e.g. fitness, age and gender) cloud the current experimental evidence supporting a sleep-enhancing effect of exercise. In addition, the tendency to study changes in small groups of good sleepers may also underestimate the efficacy of exercise for promoting sleep. Athough only moderate effect sizes have been noted, meta-analytical techniques have shown that exercise increased total sleep time and delayed REM sleep onset (10 min), increased slow-wave sleep (SWS) and reduced REM sleep (2-5 min). The sleep-promoting efficacy of exercise in normal and clinical populations has yet to be established empirically.

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Basic Nordic Sleep Questionnaire (BNSQ): a quantitated measure of subjective sleep complaints.

Eemil Partinen, Johannes Gislason (1995)

Sleep-related breathing disturbances, especially obstructive sleep apnoea syndrome (OSAS), are commonly encountered. Epidemiological studies from different countries have shown that poor sleep and complaints about insufficient sleep or poor sleep are often related to poor health. Different studies are, however, difficult to compare with each other. One of the main reasons for this is the frequent methodological differences between questionnaires. There is a need for uniform methods: we need to know the prevalence and incidence of sleep disorders, judged using the same criteria, and also the severity of each problem, i.e. how often a problem or a symptom happens/occurs. In 1988 the Scandinavian Sleep Research Society formed a task group for developing a standardized questionnaire that could be used as a basis for questionnaires used in the Nordic countries. In this article we describe the Basic Nordic Sleep Questionnaire (BNSQ). The main change compared to many previous questionnaires is the five-point scale (scale from 1 to 5) stressing on how many nights/days per week something happens. The basic scale is: 1, 'never or less than once per month'; 2, 'less than once per week'; 3, 'on 1-2 nights per week'; 4, 'on 3-5 nights per week'; and 5, 'every night or almost every night'. For questions about specific rare events the first category may be divided into 'never' and 'less than once per month'. Habitually occurring events such as 'habitual snoring' are defined here as snoring every night or almost every night. The BNSQ has been used widely in a variety of studies performed in Nordic countries during the last years, and it has proven to be a valid tool.

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The effects of acute exercise on sleep: a quantitative synthesis.

Rod Dishman, Shawn D. Youngstedt, P O’Connor (1997)

We used meta-analytic methods to examine the influence of acute exercise on sleep. Thirty-eight studies were reviewed yielding 211 effects on 401 subjects. Mean effect sizes were calculated for sleep onset latency (SOL), stage 2, slow-wave sleep (SWS), rapid eye movement (REM) sleep, REM latency (REM-L), total sleep time (TST), and wakefulness after sleep onset (WASO). Moderating influences of subject fitness, heat load, exercise duration, time of day, associated light environment (i.e. indoor or outdoor), sleep schedule, and the scientific quality of the studies were examined. Effect sizes for SWS, REM, REM-L, and TST were moderate [0.18-0.52 standard deviation (SD)] and their associated 95% confidence intervals did not include zero. Exercise duration and time of day were the most consistent moderator variables. In contrast with previous hypotheses, heat load had little influence on sleep. The results of our quantitative synthesis of the literature are inconsistent with previous narrative reviews (1,2) which suggested that exercise elicits larger changes in sleep than those quantified in this meta-analysis. A major delimitation of published studies on the effects of acute exercise has been an exclusive focus on good sleepers. Hence, the effects we report herein may be underestimates of the efficacy of exercise for enhancing sleep among people with sleep disturbances.