Acute Effects of Evening High-Intensity Exercise before Bedtime on Sleep Quality and Cognitive Performance
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Abstract
The purpose of this study was to investigate and compare the acute effects of evening high-intensity exercise before bedtime on sleep quality and cognitive performance. The participants were 11 male undergraduate students from the Faculty of Sport and Health Science, Kasetsart University, Kamphaeng Saen Campus, aged 20–27 years. A randomized crossover experimental design was employed consisting of four experimental conditions (1) no exercise with bedtime at the scheduled time (12.00 a.m. – 08.00 a.m.) (2) exercise completed 4 hours before bedtime (3) exercise completed 3 hours before bedtime (4) exercise completed 2 hours before bedtime. The exercise protocol consisted of continuous treadmill running for
30 minutes at an intensity of 80–85% of heart rate reserve. Physiological variables, sleep quality variables and cognitive performance were measured. The data were analyzed using mean and standard deviation and one-way repeated measures analysis of variance. The level of statistical significance set at 0.05.
The findings indicated that completing high-intensity exercise 2 hours before bedtime resulted in reduced sleep quality, as evidenced by a higher mean sleeping heart rate, higher pre-sleep body temperature, reduced sleep efficiency, and longer sleep onset latency compared with the other conditions. However, it does not affect cognitive performance. These effects may be attributed to residual physiological and neural activation induced by high-intensity exercise. In conclusion, high-intensity exercise should be avoided within 2 hours before bedtime to prevent negative effects on sleep quality.
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References
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