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Effects of evening exercise on sleep in healthy participants: a systematic review and meta-analysis
Stutz J, Eiholzer R, Spengler CM · Sports Medicine 49(2):269–287 · 2019
Key finding
Evening exercise does not harm sleep — unless vigorous exercise ends within ~1 h of bedtime.
Citation
Related guides
Related studies
Effects of exercise on the resting heart rateEndurance training lowers resting heart rate by ~5 bpm on average; yoga also lowers it.The effects of physical activity on sleepRegular exercise modestly improves total sleep, efficiency and deep sleep.The bidirectional relationship between exercise and sleepBetter sleep → more exercise → better sleep: a loop worth starting anywhere.Effects of chronic exercise on feelings of energy and fatigueAcross 70 trials, regular exercise reliably increased feelings of energy and reduced fatigue — Galpin's 'stress inoculation'.The post-lunch dip in performanceThe early-afternoon dip is a normal circadian feature, largely independent of lunch — 'that's the point'.
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