nach oben

European Journal of Applied Physiology

Erschienen in:

05.05.2020 | Original Article

Effects of timing of moderate exercise in the evening on sleep and subsequent dietary intake in lean, young, healthy adults: randomized crossover study

verfasst von: Oussama Saidi, Damien Davenne, Cécile Lehorgne, Pascale Duché

Erschienen in: European Journal of Applied Physiology | Ausgabe 7/2020

Einloggen, um Zugang zu erhalten

Abstract

Purpose

This work studied the acute effects in healthy adults of evening exercise timing on their quality of sleep and dietary intake over the following 12 h.

Methods

Sixteen men and women, (age: 22.3 ± 1.4 years; BMI: 20.8 ± 1.4 kg/m², intermediate chronotype) took part in three randomized crossover sessions spread over three consecutive weeks: control session (CTL), 1 h exercise session at 6:30 pm (E6:30) and 1 h exercise session at 8:30 pm (E8:30), in which exercise finished 4 h and 2 h before habitual bedtime, respectively. Exercise was an outdoor run at 60% HR_maxth. Energy expenditure and sleep were ambulatories monitored by accelerometry under free-living condition. Ad-libitum dinner and breakfast were used to measure subsequent energy intake and proportion of that energy derived from each macronutrient.

Results

Evening exercise did not disrupt sleep. Improvement in sleep quality compared to the control condition was observed only when exercise was performed 4 h before habitual bedtime (WASO: p < 0.01; SE: p < 0.02). Interestingly, our results give insight into differences in sleep parameters response to evening exercise between habitually poor and good sleepers mainly when it comes to sleep efficiency and wake after sleep onset (all p < 0.01). There was no difference in calorie intake from ad-libitum dinner and breakfast. However, an association between improvement in sleep efficiency from acute exercise and reduction of energy intake the following morning was found.

Conclusion

Early evening exercise could offer a useful alternative for achieving better sleep in healthy young adults especially when it comes to poor sleepers.

Nur mit Berechtigung zugänglich

Atkinson G, Davenne D (2007) Relationships between sleep, physical activity and human health. Physiol Behav 90:229–235CrossRef

Baker FC, Driver HS (2007) Circadian rhythms, sleep, and the menstrual cycle. Sleep Med 8:613–622CrossRef

Balaguera-Cortes L, Wallman KE, Fairchild TJ, Guelfi KJ (2011) Energy intake and appetite-related hormones following acute aerobic and resistance exercise. Appl Physiol Nutr Metab 36:958–966CrossRef

Blundell JE, Stubbs RJ, Hughes DA et al (2003) Cross talk between physical activity and appetite control: does physical activity stimulate appetite? Proc Nutr Soc 62:651–661. https://doi.org/10.1079/PNS2003286 CrossRefPubMed

Brand S, Kalak N, Gerber M et al (2014) High self-perceived exercise exertion before bedtime is associated with greater objectively assessed sleep efficiency. Sleep Med 15:1031–1036CrossRef

Brondel L, Romer MA, Nougues PM et al (2010) Acute partial sleep deprivation increases food intake in healthy men. Am J Clin Nutr 91:1550–1559. https://doi.org/10.3945/ajcn.2009.28523 CrossRefPubMed

Buman MP, Phillips BA, Youngstedt SD et al (2014) Does nighttime exercise really disturb sleep? Results from the 2013 National Sleep Foundation Sleep in America Poll. Sleep Med 15:755–761. https://doi.org/10.1016/j.sleep.2014.01.008 CrossRefPubMed

Buxton OM, Lee CW, L’Hermite-Balériaux M et al (2003) Exercise elicits phase shifts and acute alterations of melatonin that vary with circadian phase. Am J Physiol-Regul Integr Comp Physiol 284:R714–R724CrossRef

Buysse DJ, Reynolds CF, Monk TH et al (1989) The Pittsburgh Sleep Quality Index: a new instrument for psychiatric practice and research. Psychiatry Res 28:193–213CrossRef

Cerin E, Leslie E, Sugiyama T, Owen N (2010) Perceived barriers to leisure-time physical activity in adults: an ecological perspective. J Phys Act Health 7:451–459CrossRef

Chamberlain JM, Terndrup TE, Alexander DT et al (1995) Determination of normal ear temperature with an infrared emission detection thermometer. Ann Emerg Med 25:15–20CrossRef

Chen X, Beydoun MA, Wang Y (2008) Is sleep duration associated with childhood obesity? A systematic review and meta-analysis. Obes Silver Spring Md 16:265–274. https://doi.org/10.1038/oby.2007.63 CrossRef

Dashti HS, Zuurbier LA, de Jonge E et al (2016) Actigraphic sleep fragmentation, efficiency and duration associate with dietary intake in the Rotterdam Study. J Sleep Res 25:404–411. https://doi.org/10.1111/jsr.12397 CrossRefPubMedPubMedCentral

Dworak M, Diel P, Voss S et al (2007) Intense exercise increases adenosine concentrations in rat brain: implications for a homeostatic sleep drive. Neuroscience 150:789–795CrossRef

Dworak M, Wiater A, Alfer D et al (2008) Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity. Sleep Med 9:266–272CrossRef

Esteves AM, Ackel-D’Elia C, Tufik S, De Mello MT (2014) Sleep patterns and acute physical exercise: the effects of gender sleep disturbances, type and time of physical exercise. J Sports Med Phys Fit 54:809–815

Flausino NH, Da Silva Prado JM, Queiroz SS et al (2012) Physical exercise performed before bedtime improves the sleep pattern of healthy young good sleepers. Psychophysiology 49:186–192CrossRef

Gregersen NT, Flint A, Bitz C et al (2008) Reproducibility and power of ad libitum energy intake assessed by repeated single meals. Am J Clin Nutr 87:1277–1281CrossRef

Horne JA, Ostberg O (1976) A self-assessment questionnaire to determine morningness-eveningness in human circadian rhythms. Int J Chronobiol 4:97–110PubMed

Horne JA, Staff LHE (1983) Exercise and sleep: body-heating effects. Sleep 6:36–46CrossRef

Katagiri R, Asakura K, Kobayashi S, et al (2014) Low intake of vegetables, high intake of confectionary, and unhealthy eating habits are associated with poor sleep quality among middle-aged female Japanese workers. J Occup Health 14–0051

Lee PH, Macfarlane DJ, Lam T, Stewart SM (2011) Validity of the international physical activity questionnaire short form (IPAQ-SF): A systematic review. Int J Behav Nutr Phys Act 8:115. https://doi.org/10.1186/1479-5868-8-115 CrossRefPubMedPubMedCentral

McNeil J, Cadieux S, Finlayson G et al (2015a) The effects of a single bout of aerobic or resistance exercise on food reward. Appetite 84:264–270CrossRef

McNeil J, Cadieux S, Finlayson G, et al (2015b) Associations between sleep parameters and food reward. J. Sleep Res. https://onlinelibrary.wiley.com/doi/abs/10.1111/jsr.12275. Accessed 24 Aug 2019

Miller DJ, Sargent C, Roach GD, et al (2019) Moderate-intensity exercise performed in the evening does not impair sleep in healthy males. Eur J Sport Sci 1–10

Myllymäki T, Kyröläinen H, Savolainen K et al (2011) Effects of vigorous late-night exercise on sleep quality and cardiac autonomic activity. J Sleep Res 20:146–153CrossRef

Oda S, Shirakawa K (2014) Sleep onset is disrupted following pre-sleep exercise that causes large physiological excitement at bedtime. Eur J Appl Physiol 114:1789–1799CrossRef

Ohayon M, Wickwire EM, Hirshkowitz M et al (2017) National Sleep Foundation’s sleep quality recommendations: first report. Sleep Health 3:6–19CrossRef

Schubert MM, Desbrow B, Sabapathy S, Leveritt M (2013) Acute exercise and subsequent energy intake. A meta-analysis. Appetite 63:92–104CrossRef

Shi Z, McEvoy M, Luu J (2005) Attia J (2008) Dietary fat and sleep duration in Chinese men and women. Int J Obes 32:1835–1840. https://doi.org/10.1038/ijo.2008.191 CrossRef

Shin M, Swan P, Chow CM (2015) The validity of Actiwatch2 and SenseWear armband compared against polysomnography at different ambient temperature conditions. Sleep Sci 8:9–15. https://doi.org/10.1016/j.slsci.2015.02.003 CrossRefPubMedPubMedCentral

Shorten AL, Wallman KE, Guelfi KJ (2009) Acute effect of environmental temperature during exercise on subsequent energy intake in active men. Am J Clin Nutr 90:1215–1221CrossRef

Stepanski EJ, Wyatt JK (2003) Use of sleep hygiene in the treatment of insomnia. Sleep Med Rev 7:215–225CrossRef

St-Onge M-P, Mikic A, Pietrolungo CE (2016) Effects of Diet on Sleep Quality. Adv Nutr Bethesda Md 7:938–949. https://doi.org/10.3945/an.116.012336 CrossRef

Stutz J, Eiholzer R, Spengler CM (2018) Effects of evening exercise on sleep in healthy participants: A systematic review and meta-analysis. Sports Med 1–19

Thomas JM, Kern PA, Bush HM, et al (2020) Circadian rhythm phase shifts caused by timed exercise vary with chronotype. JCI Insight

Tomczak M, Tomczak E (2014) The need to report effect size estimates revisited. An overview of some recommended measures of effect size

Ueda S, Yoshikawa T, Katsura Y et al (2009) Comparable effects of moderate intensity exercise on changes in anorectic gut hormone levels and energy intake to high intensity exercise. J Endocrinol 203:357–364CrossRef

Van de Water ATM, Holmes A, Hurley DA (2011) Objective measurements of sleep for non-laboratory settings as alternatives to polysomnography–a systematic review. J Sleep Res 20:183–200. https://doi.org/10.1111/j.1365-2869.2009.00814.x CrossRef

Vitale JA, Bonato M, Galasso L et al (2017) Sleep quality and high intensity interval training at two different times of day: A crossover study on the influence of the chronotype in male collegiate soccer players. Chronobiol Int 34:260–268. https://doi.org/10.1080/07420528.2016.1256301 CrossRefPubMed

Wong SN, Halaki M, Chow C-M (2013) The effects of moderate to vigorous aerobic exercise on the sleep need of sedentary young adults. J Sports Sci 31:381–386CrossRef

Youngstedt SD (2003) Ceiling and floor effects in sleep research. Sleep Med Rev 7:351–365CrossRef

Youngstedt SD, Kripke DF, Elliott JA (1999) Is sleep disturbed by vigorous late-night exercise? Med Sci Sports Exerc 31:864–869CrossRef

Titel: Effects of timing of moderate exercise in the evening on sleep and subsequent dietary intake in lean, young, healthy adults: randomized crossover study
verfasst von: Oussama Saidi
Damien Davenne
Cécile Lehorgne
Pascale Duché
Publikationsdatum: 05.05.2020
Verlag: Springer Berlin Heidelberg
Erschienen in: European Journal of Applied Physiology / Ausgabe 7/2020
Print ISSN: 1439-6319
Elektronische ISSN: 1439-6327
DOI: https://doi.org/10.1007/s00421-020-04386-6

Neu im Fachgebiet Arbeitsmedizin

Das Geschlechterparadoxon in der gesundheitlich beeinträchtigten Lebenszeit – Ende eines Mythos?

Open Access Hüftgelenksbewegungseinschränkung Leitthema

Beginnend mit den 1920er-Jahren hat sich eine Vorstellung über die Geschlechterdifferenzen in Gesundheit und Mortalität etabliert, die von Lorber und Moore in dem einprägsamen Satz: „Women get sicker, but men die quicker“, zusammengefasst wurde [ 1 …, S. 13]. Tatsächlich erscheinen vor dem Hintergrund der höheren Lebenserwartung der Frauen die Studienergebnisse zu den Geschlechterdifferenzen in der Morbidität überraschend, wonach Frauen im Durchschnitt einen schlechteren Gesundheitszustand aufweisen als Männer [

Gesunde Lebenserwartung: Ein kritischer Blick auf Nutzen und Potenziale des demographischen Gesundheitsindikators

Open Access Leitthema

Die demographische Alterung hat vielfältige gesellschaftliche Konsequenzen, deren Ausmaß wesentlich vom Gesundheitszustand der Bevölkerung abhängt. Um diesen analysieren und bewerten zu können, wurden spezielle Kennziffern entwickelt, die in …

Wie hat sich die Lebenserwartung ohne funktionelle Einschränkungen in Deutschland entwickelt? Eine Analyse mit Daten des Deutschen Alterssurveys (DEAS)

Open Access Hüftgelenksbewegungseinschränkung Leitthema

Deutschland erfährt, wie andere Hocheinkommensstaaten, aufgrund kontinuierlich rückläufiger Mortalität und niedriger Geburtenraten tiefgreifende demografische Veränderungen. Der demografische Wandel führt in Deutschland zu einem zunehmend höheren …

Hitzeschutz im Fokus der hessischen Betreuungs- und Pflegeaufsicht

Open Access Klimawandel Übersichtsartikel

Im Sommer 2023 kündigte das Bundesministerium für Gesundheit (BMG) einen nationalen Hitzeschutzplan an und forderte die Länder auf, zu prüfen, „ob die Warnstufen des [Deutschen Wetterdienstes] DWD mit der Durchführung von Akutmaßnahmen …

Live-Webinar "Urologie und Sexualmedizin in der Praxis"

Springer Medizin

Effects of timing of moderate exercise in the evening on sleep and subsequent dietary intake in lean, young, healthy adults: randomized crossover study

Abstract

Purpose

Methods

Results

Conclusion

Neu im Fachgebiet Arbeitsmedizin

Das Geschlechterparadoxon in der gesundheitlich beeinträchtigten Lebenszeit – Ende eines Mythos?

Gesunde Lebenserwartung: Ein kritischer Blick auf Nutzen und Potenziale des demographischen Gesundheitsindikators

Wie hat sich die Lebenserwartung ohne funktionelle Einschränkungen in Deutschland entwickelt? Eine Analyse mit Daten des Deutschen Alterssurveys (DEAS)

Hitzeschutz im Fokus der hessischen Betreuungs- und Pflegeaufsicht

Live-Webinar "Urologie und Sexualmedizin in der Praxis"

Springer Medizin

Abstract

Purpose

Methods

Results

Conclusion

Bitte loggen Sie sich ein, um Zugang zu diesem Inhalt zu erhalten

Weitere Artikel der Ausgabe 7/2020

The effects of stride frequency manipulation on physiological and perceptual responses during backward and forward running with body weight support

Effects of turmeric extract supplementation on inflammation and muscle damage after a half-marathon race: a randomized, double-blind, placebo-controlled trial

MitoQ and CoQ10 supplementation mildly suppresses skeletal muscle mitochondrial hydrogen peroxide levels without impacting mitochondrial function in middle-aged men

Exceeding a “critical” muscle Pi: implications for and metabolite slow components, muscle fatigue and the power–duration relationship

Thermal sensitivity in humans at the depth of thermal receptor endings beneath the skin: validation of a heat transfer model of the skin using high-temporal resolution stimuli

Muscle activation during leg-press exercise with or without eccentric overload

Neu im Fachgebiet Arbeitsmedizin

Das Geschlechterparadoxon in der gesundheitlich beeinträchtigten Lebenszeit – Ende eines Mythos?

Gesunde Lebenserwartung: Ein kritischer Blick auf Nutzen und Potenziale des demographischen Gesundheitsindikators

Wie hat sich die Lebenserwartung ohne funktionelle Einschränkungen in Deutschland entwickelt? Eine Analyse mit Daten des Deutschen Alterssurveys (DEAS)

Hitzeschutz im Fokus der hessischen Betreuungs- und Pflegeaufsicht