Should You Do Squats At Night? Key Insights and Benefits

Should You Do Squats at Night? Findings from New Research

New research reveals that performing light exercises such as squats before bedtime may improve sleep quality. Recent studies indicate that engaging in nightly squats could add valuable minutes to your sleep. Here, we explain the science behind this discovery and practical tips to incorporate these exercises into your routine.

Study Links Night Squats to Better Sleep

A 2024 study conducted by researchers at the University of Otago in New Zealand investigated the impact of light resistance exercises on sleep quality. The study involved 28 participants who completed two different interventions between 5 pm and 9:30 pm: prolonged sitting and sitting interrupted by three-minute exercise breaks every 30 minutes. These exercises included chair squats, calf raises, and standing knee raises with straight leg hip extensions.

• Participants who performed these light exercises slept an average of 30 minutes longer than those who remained sedentary.
• These short bursts of physical activity did not disturb sleep quality, suggesting a positive link between increased muscle activity and enhanced relaxation before bedtime.

Why Squats Might Improve Sleep

The findings from the 2024 study are consistent with other research highlighting the benefits of light exercise on sleep. But what makes squats and similar activities effective sleep aids?

• Endorphin Release: Physical activity, including squats, triggers the release of endorphins, often referred to as the body's feel-good hormones.
• Muscle Relaxation: Light resistance exercises encourage muscle relaxation, which can be particularly beneficial before sleep.

To finish your day on a high note, consider incorporating a few squats into your evening routine. However, always weigh the disadvantages of squats for females and listen to your body’s cues.