Effects of Resistance Exercise Timing on Sleep Architecture

Short sleep duration and poor sleep quality have been associated with numerous health risks. Prior research has suggested that regular aerobic exercise improves sleep quality; however, less is known regarding how resistance exercise (RE) may affect sleep. The purpose of this study was to investigate the acute effects of timing of RE on sleep architecture. Subjects engaged in five laboratory visits. Visits 1 (C) and 2 provided a non-RE control day and established the 10-repetition maximum (10RM) on nine RE machines. Subjects then reported at 7 a.m. (7A), 1 p.m. (1P), and 7 p.m. (7P) in a randomized order to perform 30 minutes of RE. A sleep-monitoring headband was worn during sleep following C, 7A, 1P, and 7P. Time to sleep was significantly different between 7A and 1P and between 7A and 7P. All exercise conditions exhibited fewer wakes than the non-RE control day, with 7P resulting in less time awake after initially falling asleep as compared to C. While timing of RE does not appear to impact sleep stages, engaging in RE at any time of day may improve quality of sleep and may offer additional benefits regarding the ability to fall asleep and stay asleep to certain populations.