Evening exercise can interfere with sleep, and new research is found.

According to a new international study, the night owl, which struck the gym, can lose more than sweating.

Researchers in the United States, Australia and Switzerland have found that high -intensity movements near bedtime can greatly interfere with the quality of sleep and slow down all night. The result published on Tuesday Natural communicationPeople who want better sleep health should go to bed and avoid intense exercise within four hours or choose a lighter exercise in the window.

Scientists and health advocates are important for overall health, emphasizing that sleep is essential for cognitive function, immune system health, emotional welfare and physical recovery.

Biohacker Bryan Johnson said before. decoding. “When I eat, social events, work schedules, everything around sleep, this is exactly the opposite of what society does now.”

To explore the effects of exercise timing and intensity, researchers analyzed the sleep and exercise data of 14,689 physical adults for one year using the wearable biological recognition devices developed by the performance tracking company WHOOP. The study focused on the method of the timing and intensity of the “exercise strain” (the measurement scale of the physical exercise during exercise) affected the results.

“Public health guidelines are encouraged to exercise with core lifestyle interventions to promote, maintain, and reduce the risk of disease.”

Compassion is more difficult to relax because the body maintains warnings and physiologically activating.

Researchers said, “In order to optimize sleep, it is necessary to minimize the potential side effects of sleep to complete the exercise four hours before the onset of sleep.

Will Ahmed, CEO of Whoop, emphasized the importance of timing in training for X (previous twitter). “If you train hard, but you don’t sleep well, it can be as important as exercise.”

When the exercise was over two hours before the habitual sleep time, the participants in the maximum variant exercise slept 22 minutes less than those who slept and had a light exercise after an average of 36 minutes.

According to this study, the interference was much more prominent when the exercise was extended after the general bedtime of a person, and the sleep period was reduced by up to 43 minutes. The study also challenged traditional sleep health guidelines, which generally discouraged exercise in the evening.

“Unlike previous sleep health guidelines that interfere with exercise at night, the recent guidelines are less conservative, for example, mid -intensive exercise, which ends 90 minutes before bedtime, will not delay or interfere with sleep. An important consideration when quantifying exercise strains. “