The effects of evening high-intensity exercise on sleep in healthy adults: A systematic review and meta-analysis

Frimpong, Emmanuel; Mograss, Melodee; Zvionow, Tehila; Dang‐Vu, Thien Thanh

doi:10.1016/j.smrv.2021.101535

Cited by 42 publications

(50 citation statements)

References 89 publications

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“…Although some researchers believe that high-intensity exercise may elicit heightened physiological arousal and muscle soreness, counteracting the potential beneficial effects of exercise on sleep [44], meta-analysis results show the significant promoting effect of HIIT on overall sleep quality and sleep efficiency. More specifically, subgroup analysis results support some studies that have shown that one single bout of HIIT may increase psychophysiological stress and core body temperature, shift the circadian phase, or cause sympathetic hyperactivity [45]. However, if the training duration is too short, this interference effect on sleep will not appear.…”

Section: Discussionsupporting

confidence: 76%

Effects of High-Intensity Interval Training on Sleep: A Systematic Review and Meta-Analysis

Min

Wang

You

et al. 2021

IJERPH

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Objectives: To use a quantitative approach to examine the effects of high-intensity interval training (HIIT) interventions on sleep for adults. Methods: PubMed, Ebsco, Web of Science, Cochrane Central Register of Controlled Trials, the China National Knowledge Infrastructure, and Wanfang Data were searched from their inception to December 2020. Intervention studies with a control group that examined the effects of HIIT interventions on sleep were included in this meta-analysis. The risk of bias was assessed using the tool provided by the Cochrane Handbook for Systematic Reviews of Interventions. Effect sizes (ESs), calculated as weighted mean difference (WMD) and standardized mean difference (SMD), were used to examine the effects of objective outcomes and subjective outcomes separately. Results: A large increase in sleep quality (SQ) reflected by the Pittsburgh Sleep Quality Index global scores [WMD = −0.90, 95%CI (−1.72, −0.07), p = 0.03, n = 8] and a small-to-medium favorable effect on sleep efficiency (SE) [SMD = 0.43, 95%CI (0.20, 0.65), p = 0.0002, n = 10] were found after HIIT intervention. In addition, sub-analyses results suggest that ESs were moderated by the type, duration and frequency, as well as the length of the HIIT intervention. Conclusions: HIIT may be a promising way to improve overall subjective SQ and objective SE. PROSPERO, protocol registration number: CRD42021241734.

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Section: Discussionsupporting

confidence: 76%

Effects of High-Intensity Interval Training on Sleep: A Systematic Review and Meta-Analysis

Min

Wang

You

et al. 2021

IJERPH

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“…In particular, acute moderate-intensity exercise improves sleep more than high-intensity aerobic exercise or high-intensity resistance exercise [ 84 ]. Although the time at which exercise is performed does not affect sleep parameters in healthy individuals [ 85 , 86 ], the mode of exercise is thought to be of importance as aerobic (80% at maximal aerobic capacity) and resistance training (80% of maximal load) improve sleep quality [ 87 ]. This is aligned with the current study protocol that used a moderate-intensity aerobic and resistance training program to achieve a maximum of 80% VO2max.…”

Section: Discussionmentioning

confidence: 99%

The Relationship between Oxidative Stress and Subjective Sleep Quality in People with Coronary Artery Disease

et al. 2022

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Background: (1) Sleep disorders are prevalent in coronary artery disease (CAD) patients and predict cardiac events and prognosis. While increased oxidative stress (OS) has been associated with sleep disorders, less is known about its relationship with sleep quality. Similarly, little is known of how this relationship might change with exercise, which can improve sleep quality. Factors of sleep quality, such as sleep duration and disturbances, are also important as they predict cardiovascular diseases better than a global score alone. This study investigated whether OS was associated with self-rated sleep quality and its factors before and after completing a 24-week exercise intervention. (2) Methods: CAD patients undergoing an exercise program were recruited. OS was measured at baseline by the concentrations of early- (lipid hydroperoxides, LPH) and late-stage (8-isoprostane, 8-ISO) lipid peroxidation products and their ratio. Sleep quality was measured by the self-reported Pittsburgh Sleep Quality Index (PSQI) instrument at baseline and termination. Three sleep factors - perceived sleep quality, sleep efficiency, and daily disturbances - were derived from the PSQI. (3) Results: Among CAD patients (n = 113, 85.0% male, age = 63.7 ± 6.4 years, global PSQI = 5.8 ± 4.0), those with poor sleep (PSQI ≥ 5) had higher baseline 8-ISO levels (F(1,111) = 6.212, p = 0.014, ηp2 = 0.053) compared to those with normal sleep. Concentrations of LPH (F(1,105) = 0.569, p = 0.453, ηp2 = 0.005) and 8-ISO/LPH ratios (F(1,105) = 2.173, p = 0.143, ηp2 = 0.020) did not differ between those with poor sleep and normal sleep. Among factors, perceived sleep quality was associated with 8-ISO and 8-ISO/LPH, and daily disturbances were associated with 8-ISO. (4) Conclusions: A marker of late-stage lipid peroxidation is elevated in CAD patients with poor sleep and associated with daily disturbances, but not with other factors or with sleep quality and its factors after exercise intervention.

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“…With regard to time of PA, previous research has already shown that exposure to bright daylight improves sleep [ 19 , 20 ]. Furthermore, vigorous intensity physical activity prior to bedtime could worsen sleep outcomes as it would increase bodily temperature, which in turn is not conducive for sleep [ 64 , 65 ]. Regarding the type of PA, different types of PA (i.e.…”

Section: Discussionmentioning

confidence: 99%

The effects of a real-life lifestyle program on physical activity and objective and subjective sleep in adults aged 55+ years

et al. 2022

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Study objectives Age related changes in sleep result in an increasing prevalence of poor sleep in mid-aged and older adults. Although physical activity has shown to benefit sleep in studies in controlled settings, this has not yet been examined in a real-life lifestyle program. The aims of this study were to: 1) examine the effects of a lifestyle program on moderate-to-vigorous physical activity and objective and subjective sleep in adults aged 55+ years; and 2) examine if the effects differed between good and poor sleepers. Methods This controlled pretest-posttest trial examined the effects of the 12-week group-based real-life lifestyle program ‘Lekker Actief’ on moderate-to-vigorous physical activity (measured using accelerometers) and sleep (measured using accelerometers and the Pittsburgh Sleep quality Index, PSQI). The main component of the program was a 12-week progressive walking program, complemented by an optional muscle strengthening program and one educational session on healthy nutrition. Of the 451 participants who were tested pre-intervention, 357 participants completed the posttest assessment (200 in the intervention group and 157 in the control group). Effects on moderate-to-vigorous physical activity and on objective sleep (sleep efficiency, total sleep time, wake time after sleep onset (WASO) and number of awakenings) as well as subjective sleep (sleep quality) were examined in crude and in adjusted multiple regression models. An interaction term between program (control versus intervention) and sleep category (good and poor) was included in all models. Results Moderate-to-vigorous physical activity levels significantly increased in the intervention group compared with the control group (43,02 min per day; 95%CI: 12.83–73.22; fully adjusted model). The interaction terms revealed no differences between good and poor sleepers regarding the effect of the intervention on moderate-to-vigorous physical activity. There were no significant effects on sleep, except for good sleepers who showed an increase in number of awakenings/night by 1.44 (CI 95% 0.49; 2.24). Conclusions Although this program was effective in increasing physical activity, it did not improve sleep. Lifestyle programs should be promoted to increase physical activity, but more is needed to improve sleep as well. This trial was registered at ClinicalTrials.gov (Trial registration NCT03576209).

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The effects of evening high-intensity exercise on sleep in healthy adults: A systematic review and meta-analysis

Cited by 42 publications

References 89 publications

Effects of High-Intensity Interval Training on Sleep: A Systematic Review and Meta-Analysis

Effects of High-Intensity Interval Training on Sleep: A Systematic Review and Meta-Analysis

The Relationship between Oxidative Stress and Subjective Sleep Quality in People with Coronary Artery Disease

The effects of a real-life lifestyle program on physical activity and objective and subjective sleep in adults aged 55+ years

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