Laboratory of Adaptations To Exercise Under Physiological and Pathological Conditions (AME2P), Clermont Auvergne University, 63000, Clermont-Ferrand, France.
Center for Research in Human Nutrition Auvergne, 63000, Clermont-Ferrand, France.
Eur J Appl Physiol. 2020 Jul;120(7):1551-1562. doi: 10.1007/s00421-020-04386-6. Epub 2020 May 5.
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.
Sixteen men and women, (age: 22.3 ± 1.4 years; BMI: 20.8 ± 1.4 kg/m, 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. 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.
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.
Early evening exercise could offer a useful alternative for achieving better sleep in healthy young adults especially when it comes to poor sleepers.
本研究旨在探讨健康成年人夜间运动时间对随后 12 小时睡眠质量和饮食摄入的急性影响。
16 名男性和女性（年龄：22.3±1.4 岁；BMI：20.8±1.4 kg/m，中间型生物钟）参与了三个连续三周的随机交叉试验：对照组（CTL）、晚上 6:30（E6:30）进行 1 小时运动和晚上 8:30（E8:30）进行 1 小时运动，分别在习惯就寝时间前 4 小时和 2 小时结束运动。运动是在 60%HR 的户外跑步。在自由生活条件下，通过加速度计对睡眠和能量消耗进行监测。随意的晚餐和早餐用于测量随后的能量摄入和每种宏量营养素的能量比例。
夜间运动不会破坏睡眠。与对照组相比，仅当运动在习惯就寝时间前 4 小时进行时，睡眠质量才会改善（WASO：p<0.01；SE：p<0.02）。有趣的是，我们的结果提供了关于习惯性睡眠质量差和良好的个体对夜间运动的睡眠参数反应差异的见解，主要是在睡眠效率和睡眠后醒来时间方面（均 p<0.01）。随意晚餐和早餐的卡路里摄入量没有差异。然而，发现急性运动对睡眠效率的改善与次日清晨能量摄入的减少之间存在关联。
对于健康的年轻成年人，尤其是对于睡眠质量差的人来说，傍晚的运动可能是改善睡眠的有效替代方法。
