This workout mistake could hurt your sleep and make you feel worse

You prefer to wake up early to start your day in a training or relieve the day’s stress Hitting at the gym after work. Exercise installation when you like it is ideal, especially with many benefits that can work, lowering COLORECTAL Cancer Risk to Extending your life expectancyA number is recommended 150 minutes of exercise The week can also help reduce the risk of more than 200 diseases.

But for the final exercises, these training can affect another important part of your health. The quality of sleep.

“Evening exercise. Especially in cardiovascular strain, it can hinder the pace of heart and the variability of heartbeat and the variability of heartbreaking. said ELISE FACER-CHILDS, A new study authored on April 15 Nature communicationA number

Researchers from Melbourne University in Australia have found that trained in four hours of sleep was left later, less and worse Variablment of heart rate (gaps of time between each heartbeat). In the evening, findings are especially pronounced for higher intensity training as HIIT (high intensity range learning), football game or long. runA number

The researchers watched the international cooperation of 14,689 people observed in one year, which leads to four million nights. Participants wore fitness monitor (shoop tape) to record exercise, sleep and cardiovascular data.

Relationships between sleep and exercise

Previous research: found that exercise improves sleep quality and can even help cure sleep disorders insomniaA number of fires Study from the beginning of this year Explained that the exercise stimulates the production of Melatonin, the hormone responsible for adjusting sleep cycles, in addition to helping you faster.

Whereas some research He notes that evening exercise does not hinder sleep at all, the authors of this study say that previous revelations are less.

“These studies have relyed on small samples and laboratory settings, and are rarely involved in the exercise, which carries out grounded confidence on the body,” said Josh Leotta, co-author.

“In the evening, the intensive exercise can keep the body in a state of severe vigilance, so public health instructions have previously been advised to work very close,” he added.

Sleep also plays an important role to help you better recover not only for your next training, but also to slip and improve the performance of the workout. Research: Sleep and sports performance found that poorly sleeping sleep may disrupt muscle power And endurance, while the risk growth of injury and disruption to restraint damage.

Poor sleep is associated with Faster brain agingDeclined cognitive function, deteriorated mental health and oppressed immune system.

Researchers also notice a low heart change among people who approach sleep, which is connected A shorter life expectancyobesity, cardiovascular disease, inflammation, poor mental healthand worsened immune health. Noticing that evening exercises were higher The pace of the heartwarmed heartWhich shows that your heart should work harder for the rest of your body, it’s less effective. The high level of relaxed heart is associated The weight of the highest bodyTo be in style Tall blood pressureand Lower physical trainingaccording to American Heart AssociationA number

Leotta said that the results of the new study suggest that if people intend to improve sleep health, they can use at least four hours before bed.

Or he said:

Fitness more.

• What is your VO2 MAX? Is The most important health meter you are probably not aware indicates how convenient you are
• 4 ways Make sure your training habits last all year round
• Sitting a lot is a danger that even the exercise cannot undo. Here are 5 tips to move more
• This is how white You need based on your training routine

This story was originally shown Fortune.com