- Biometrics. 2000 Jun;56(2):455-63 - PubMed
- Am J Psychiatry. 2002 Jan;159(1):5-11 - PubMed
- Psychophysiology. 2002 Jul;39(4):409-13 - PubMed
- Sleep Med Rev. 2002 Apr;6(2):97-111 - PubMed
- Front Biosci. 2003 May 01;8:d768-79 - PubMed
Background: Current recommendations advise against exercising in the evening because of potential adverse effects on sleep.
Objectives: The aim of this systematic review was to investigate the extent to which evening exercise affects sleep and whether variables such as exercise intensity or duration modify the response.
Methods: A systematic search was performed in PubMed, Cochrane, EMBASE, PsycINFO, and CINAHL databases. Studies evaluating sleep after a single session of evening physical exercise compared to a no-exercise control in healthy adults were included. All analyses are based on random effect models.
Results: The search yielded 11,717 references, of which 23 were included. Compared to control, evening exercise significantly increased rapid eye movement latency (+ 7.7 min; p = 0.032) and slow-wave sleep (+ 1.3 percentage points [pp]; p = 0.041), while it decreased stage 1 sleep (- 0.9 pp; p = 0.001). Moderator analyses revealed that a higher temperature at bedtime was associated with lower sleep efficiency (SE) (b = - 11.6 pp; p = 0.020) and more wake after sleep onset (WASO; b = + 37.6 min; p = 0.0495). A higher level of physical stress (exercise intensity relative to baseline physical activity) was associated with lower SE (- 3.2 pp; p = 0.036) and more WASO (+ 21.9 min; p = 0.044). Compared to cycling, running was associated with less WASO (- 12.7 min; p = 0.037). All significant moderating effects disappeared after removal of one study.
Conclusion: Overall, the studies reviewed here do not support the hypothesis that evening exercise negatively affects sleep, in fact rather the opposite. However, sleep-onset latency, total sleep time, and SE might be impaired after vigorous exercise ending ≤ 1 h before bedtime.
Yue T, Liu X, Gao Q, Wang Y. Yue T, et al. Nat Sci Sleep. 2022 Dec 14;14:2157-2177. doi: 10.2147/NSS.S388863. eCollection 2022. Nat Sci Sleep. 2022. PMID: 36540196 Free PMC article. Review.
Frimpong E, Mograss M, Zvionow T, Dang-Vu TT. Frimpong E, et al. Sleep Med Rev. 2021 Dec;60:101535. doi: 10.1016/j.smrv.2021.101535. Epub 2021 Aug 3. Sleep Med Rev. 2021. PMID: 34416428 Review.
Miller DJ, Sargent C, Roach GD, Scanlan AT, Vincent GE, Lastella M. Miller DJ, et al. Eur J Sport Sci. 2020 Feb;20(1):80-89. doi: 10.1080/17461391.2019.1611934. Epub 2019 May 9. Eur J Sport Sci. 2020. PMID: 31072217
Robey E, Dawson B, Halson S, Gregson W, King S, Goodman C, Eastwood P. Robey E, et al. Med Sci Sports Exerc. 2013 Jul;45(7):1394-402. doi: 10.1249/MSS.0b013e318287f321. Med Sci Sports Exerc. 2013. PMID: 23377833 Clinical Trial.
Martiny K. Martiny K. Dan Med J. 2017 Apr;64(4):B5338. Dan Med J. 2017. PMID: 28385173 Review.Albalak G, Noordam R, van der Elst M, Kervezee L, Exadaktylos V, van Bodegom D, van Heemst D. Albalak G, et al. Trials. 2024 Aug 5;25(1):523. doi: 10.1186/s13063-024-08310-7. Trials. 2024. PMID: 39103937 Free PMC article.
Rameshkumar S, Arizmendi BJ, Salwen-Deremer JK. Rameshkumar S, et al. Transl Gastroenterol Hepatol. 2024 Jul 9;9:41. doi: 10.21037/tgh-23-126. eCollection 2024. Transl Gastroenterol Hepatol. 2024. PMID: 39091658 Free PMC article. Review.
Milot E, Rehel S, Langeard A, Bigot L, Pasquier F, Matveeff L, Gauthier A, Bessot N, Quarck G. Milot E, et al. Front Public Health. 2024 Apr 15;12:1326412. doi: 10.3389/fpubh.2024.1326412. eCollection 2024. Front Public Health. 2024. PMID: 38686035 Free PMC article. Clinical Trial.
Rai A, Aldabbas M, Veqar Z. Rai A, et al. Sleep Biol Rhythms. 2023 Oct 28;22(1):13-31. doi: 10.1007/s41105-023-00494-w. eCollection 2024 Jan. Sleep Biol Rhythms. 2023. PMID: 38476845 Review.
Zapalac K, Miller M, Champagne FA, Schnyer DM, Baird B. Zapalac K, et al. Sci Rep. 2024 Mar 7;14(1):5637. doi: 10.1038/s41598-024-56332-7. Sci Rep. 2024. PMID: 38454070 Free PMC article.