College of Education, Psychology and Social Work, Flinders University, Adelaide, SA, Australia.
Polar Electro Oy, Polar Research Center, Kempele, Finland.
Front Public Health. 2021 Nov 4;9:772376. doi: 10.3389/fpubh.2021.772376. eCollection 2021.
Professional and colloquial sleep hygiene guidelines advise against evening physical activity, despite meta-analyses of laboratory studies concluding that evening exercise does not impair sleep. This study is the first to investigate the association between objectively measured evening physical activity and sleep within a real-world big-data sample. A total of 153,154 nights from 12,638 individuals aged 18-60 years ( = 40.1 = 10.1; 44.5% female) were analyzed. Nighttime sleep and minutes of physical activity were assessed using Polar wearable devices for 14 consecutive days. Thirty minutes or more of moderate-to-near maximal physical activity during the 3 h before sleep onset were recorded in 12.4% of evenings, and were more frequent on weekdays than weekends (13.3 vs. 10.2% respectively, < 0.001). Linear mixed modeling revealed that sleep efficiency was not significantly associated with evening physical activity, and that sleep duration was 3.4 min longer on average on nights following evenings in which participants engaged in 30 min or more of moderate-intense physical activity. Effects were found for sleep timing metrics, as evening physical activity was linked with earlier sleep onset and offset times (-13.7 and -9.3 min, respectively). Overall, these effects were greater- but still very small- on weekdays compared to weekends. The present study provides further evidence for the lack of meaningful links between sleep duration or quality and physical activity in the hours preceding sleep. Taken together with recent meta-analytic findings, these findings suggest that changes in public health recommendations are warranted regarding evening physical activity and its relation to sleep.
专业和通俗的睡眠卫生指南建议避免晚上进行体育活动，尽管对实验室研究的荟萃分析得出结论，晚上锻炼不会影响睡眠。这项研究是首次在真实大数据样本中调查晚上体育活动与睡眠之间的关联。总共分析了 12638 名年龄在 18-60 岁的个体（ = 40.1 岁 ± 10.1 岁；44.5%为女性）的 153154 个夜晚。使用 Polar 可穿戴设备连续 14 天评估夜间睡眠和运动分钟数。在入睡前 3 小时内记录到 30 分钟或更长时间的中等至接近最大强度的体育活动，占晚上的 12.4%，且工作日比周末更频繁（分别为 13.3%和 10.2%， < 0.001）。线性混合模型显示，睡眠效率与晚上的体育活动没有显著关联，而在参与者进行 30 分钟或更长时间的中等强度体育活动的晚上之后，平均睡眠持续时间延长了 3.4 分钟。睡眠时间指标也有发现，晚上的体育活动与入睡时间和起床时间提前（分别为-13.7 分钟和-9.3 分钟）有关。总的来说，这些影响在工作日比周末更大，但仍然非常小。本研究进一步证明了在睡眠前几个小时，睡眠时间或质量与体育活动之间没有明显的联系。结合最近的荟萃分析结果，这些发现表明，需要对公共卫生建议进行更改，包括晚上的体育活动及其与睡眠的关系。
