{"id":76516,"date":"2024-09-27T18:00:11","date_gmt":"2024-09-27T18:00:11","guid":{"rendered":"http:\/\/831becfd29cbdb42c56f9d0bb9d32014"},"modified":"2024-09-27T18:00:11","modified_gmt":"2024-09-27T18:00:11","slug":"to-improve-your-sleep-do-this-activity-before-bed-experts-suggest","status":"publish","type":"post","link":"https:\/\/wp.timesamerica.net\/to-improve-your-sleep-do-this-activity-before-bed-experts-suggest\/","title":{"rendered":"To improve your sleep, do this activity before bed, experts suggest"},"content":{"rendered":"\n<div class=\"article-gating gated-overlay show-gate\" readability=\"24.90543071161\">\n<div class=\"article-gating-wrapper\" readability=\"28.62265917603\">\n<p>Join Fox News for access to this content<\/p>\n<p>You have reached your maximum number of articles. Log in or create an account FREE of charge to continue reading.<\/p>\n<div class=\"article-gating-legal tablet-desktop\" readability=\"21.43949044586\">By entering your email and pushing continue, you are agreeing to Fox News&#8217; <span class=\"waslinkname\">Terms of Use<\/span> and <span class=\"waslinkname\">Privacy Policy<\/span>, which includes our <span class=\"waslinkname\">Notice of Financial Incentive<\/span>. <\/div>\n<p><span>Please enter a valid email address.<\/span><\/p>\n<footer class=\"article-gating-footer\"><span class=\"waslinkname\">Having trouble? Click here.<\/span><\/footer>\n<\/div>\n<\/div>\n<p class=\"speakable\">Restful sleep could be a few squats away.<\/p>\n<p class=\"speakable\">Participating in evening exercise could help promote <span class=\"waslinkname\">better rest at night<\/span>, according to new research published in the journal BMJ Open Sport &amp; Exercise Medicine.<\/p>\n<p>In particular, short bouts of resistance or <span class=\"waslinkname\">strength training<\/span> at night \u2014 including exercises like squats, calf raises and standing knee raises \u2014 were found to have a positive impact on sleep quality and quantity.<\/p>\n<p><span class=\"waslinkname\"><strong>LACK OF SLEEP POSES CONCERNING RISK FOR KIDS, STUDY FINDS<\/strong><\/span><\/p>\n<p>In the randomized trial, 28 participants each completed one of two four-hour sessions.&nbsp;<\/p>\n<p>One consisted of prolonged sitting. In the other session, the participants sat but took breaks every half-hour to complete three minutes of <span class=\"waslinkname\">bodyweight resistance exercises<\/span>.<\/p>\n<div class=\"image-ct inline\">\n<div class=\"m\"><picture><source media=\"(max-width: 767px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/343\/192\/iStock-1319025775.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/686\/384\/iStock-1319025775.jpg?ve=1&amp;tl=1 2x\" height=\"192\" width=\"343\"><source media=\"(min-width: 768px) and (max-width: 1023px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/672\/378\/iStock-1319025775.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1344\/756\/iStock-1319025775.jpg?ve=1&amp;tl=1 2x\" height=\"378\" width=\"672\"><source media=\"(min-width: 1024px) and (max-width: 1279px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/931\/523\/iStock-1319025775.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1862\/1046\/iStock-1319025775.jpg?ve=1&amp;tl=1 2x\" height=\"523\" width=\"931\"><source media=\"(min-width: 1280px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/720\/405\/iStock-1319025775.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1440\/810\/iStock-1319025775.jpg?ve=1&amp;tl=1 2x\" height=\"405\" width=\"720\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/wp.timesamerica.net\/wp-content\/uploads\/2024\/09\/to-improve-your-sleep-do-this-activity-before-bed-experts-suggest.jpg\" alt=\"woman wakes up happy\" width=\"1200\" height=\"675\"><\/picture><\/div>\n<div class=\"info\" readability=\"7\">\n<div class=\"caption\" readability=\"9\">\n<p><span>Evening exercise has the potential to improve a person&#8217;s sleep period and total sleep time, the study revealed.<\/span> <span>(iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>The regular activity breaks were shown to increase average sleep period time and time spent asleep by nearly 30 minutes.<\/p>\n<p>The New Zealand-based researchers did not note a significant effect on mean sleep efficiency (the ratio of total sleep time to total time in bed), wake after sleep onset (the total amount of time that a person is awake after having initially fallen asleep) or the number of awakenings during the night.<\/p>\n<p><span class=\"waslinkname\"><strong><u>\u2018NAPUCCINO\u2019 TREND: CAFFEINE BEFORE A NAP COULD BE KEY TO BETTER SLEEP<\/u><\/strong><\/span><\/p>\n<p>&#8220;Performing bodyweight resistance exercise activity breaks in the evening has the potential to improve sleep period and total sleep time, and does not disrupt other aspects of sleep quality or subsequent 24-hour physical activity,&#8221; the researchers concluded.<\/p>\n<h2>Health benefits of evening exercise<\/h2>\n<p>Sleep expert Dr. Wendy Troxel, a senior behavioral and social scientist at the Rand Corporation in Utah, called this study &#8220;really exciting&#8221; in an interview with Fox News Digital.<\/p>\n<p>Troxel considered the findings &#8220;particularly notable,&#8221; as there has been &#8220;controversy&#8221; surrounding the optimal timing and <span class=\"waslinkname\">intensity of exercise<\/span> in relation to sleep.<\/p>\n<div class=\"image-ct inline\">\n<div class=\"m\"><picture><source media=\"(max-width: 767px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/343\/192\/iStock-157738712.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/686\/384\/iStock-157738712.jpg?ve=1&amp;tl=1 2x\" height=\"192\" width=\"343\"><source media=\"(min-width: 768px) and (max-width: 1023px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/672\/378\/iStock-157738712.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1344\/756\/iStock-157738712.jpg?ve=1&amp;tl=1 2x\" height=\"378\" width=\"672\"><source media=\"(min-width: 1024px) and (max-width: 1279px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/931\/523\/iStock-157738712.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1862\/1046\/iStock-157738712.jpg?ve=1&amp;tl=1 2x\" height=\"523\" width=\"931\"><source media=\"(min-width: 1280px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/720\/405\/iStock-157738712.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1440\/810\/iStock-157738712.jpg?ve=1&amp;tl=1 2x\" height=\"405\" width=\"720\"><img decoding=\"async\" src=\"https:\/\/wp.timesamerica.net\/wp-content\/uploads\/2024\/09\/to-improve-your-sleep-do-this-activity-before-bed-experts-suggest-1.jpg\" alt=\"walking in the park at night\" width=\"1200\" height=\"675\"><\/picture><\/div>\n<div class=\"info\" readability=\"8\">\n<div class=\"caption\" readability=\"11\">\n<p><span>Walking in the evening, particularly after dinner, has a plethora of benefits, according to experts.<\/span> <span>(iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>&#8220;These are very short bouts of relatively low-intensity physical activity that anyone could do in their evening hours,&#8221; she said.&nbsp;<\/p>\n<p>&#8220;And I think it really speaks to the potential harms of extended periods of sedentary activity.&#8221;<\/p>\n<blockquote class=\"pull-quote\" readability=\"6\">\n<p class=\"quote-text\">&#8220;Whether you&#8217;re old or young, we see benefits of exercise after dinner in particular.&#8221;<\/p>\n<p> <!----><\/p><\/blockquote>\n<p>Being excessively sedentary comes with a &#8220;number of <span class=\"waslinkname\">health consequences<\/span>,&#8221; the expert warned, including a 30% increased mortality risk.<\/p>\n<p>&#8220;So, this suggests that just little bouts of physical activity in the evening hours, to get you off the couch and moving \u2026 could have benefits for your sleep and your health more globally,&#8221; Troxel added.<\/p>\n<div class=\"image-ct inline\">\n<div class=\"m\"><picture><source media=\"(max-width: 767px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/343\/192\/iStock-1318845237.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/686\/384\/iStock-1318845237.jpg?ve=1&amp;tl=1 2x\" height=\"192\" width=\"343\"><source media=\"(min-width: 768px) and (max-width: 1023px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/672\/378\/iStock-1318845237.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1344\/756\/iStock-1318845237.jpg?ve=1&amp;tl=1 2x\" height=\"378\" width=\"672\"><source media=\"(min-width: 1024px) and (max-width: 1279px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/931\/523\/iStock-1318845237.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1862\/1046\/iStock-1318845237.jpg?ve=1&amp;tl=1 2x\" height=\"523\" width=\"931\"><source media=\"(min-width: 1280px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/720\/405\/iStock-1318845237.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1440\/810\/iStock-1318845237.jpg?ve=1&amp;tl=1 2x\" height=\"405\" width=\"720\"><img decoding=\"async\" src=\"https:\/\/wp.timesamerica.net\/wp-content\/uploads\/2024\/09\/to-improve-your-sleep-do-this-activity-before-bed-experts-suggest-2.jpg\" alt=\"man does push-ups on the floor\" width=\"1200\" height=\"675\"><\/picture><\/div>\n<div class=\"info\" readability=\"7\">\n<div class=\"caption\" readability=\"9\">\n<p><span>Short breaks of light physical activity leading to better sleep speaks to the &#8220;harms of extended periods of sedentary activity,&#8221; said a sleep expert.<\/span> <span>(iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>Celebrity personal trainer Kollins Ezekh in Los Angeles confirmed that evening exercise can help promote better sleep by reducing <span class=\"waslinkname\">stress and anxiety<\/span>.<\/p>\n<p>&#8220;Physical activity triggers the release of endorphins and serotonin, which naturally helps to calm the mind and body,&#8221; he told Fox News Digital.<\/p>\n<p><span class=\"waslinkname\"><strong><u>GOING TO BED AFTER THIS TIME COULD LEAD TO POORER MENTAL HEALTH, A STANFORD STUDY FINDS<\/u><\/strong><\/span><\/p>\n<p>Exercising before bedtime can also lower the body\u2019s core temperature, signaling that it\u2019s time for rest, according to the fitness expert.<\/p>\n<p>&#8220;Plus, the natural fatigue from a good workout makes it easier to fall asleep,&#8221; he added.<\/p>\n<p>In addition to improving sleep, evening exercise can also reduce stress levels, boost metabolism and <span class=\"waslinkname\">improve digestion<\/span>, according to Ezekh.<\/p>\n<div class=\"image-ct inline\">\n<div class=\"m\"><picture><source media=\"(max-width: 767px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/343\/192\/iStock-1220850236.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/686\/384\/iStock-1220850236.jpg?ve=1&amp;tl=1 2x\" height=\"192\" width=\"343\"><source media=\"(min-width: 768px) and (max-width: 1023px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/672\/378\/iStock-1220850236.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1344\/756\/iStock-1220850236.jpg?ve=1&amp;tl=1 2x\" height=\"378\" width=\"672\"><source media=\"(min-width: 1024px) and (max-width: 1279px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/931\/523\/iStock-1220850236.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1862\/1046\/iStock-1220850236.jpg?ve=1&amp;tl=1 2x\" height=\"523\" width=\"931\"><source media=\"(min-width: 1280px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/720\/405\/iStock-1220850236.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1440\/810\/iStock-1220850236.jpg?ve=1&amp;tl=1 2x\" height=\"405\" width=\"720\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wp.timesamerica.net\/wp-content\/uploads\/2024\/09\/to-improve-your-sleep-do-this-activity-before-bed-experts-suggest-3.jpg\" alt=\"Girl doing yoga at home at night.\" width=\"1200\" height=\"675\"><\/picture><\/div>\n<div class=\"info\" readability=\"6.5\">\n<div class=\"caption\" readability=\"8\">\n<p><span>A personal trainer recommends doing yoga or Pilates in the evening as a way to stretch and relax before bedtime.<\/span> <span>(iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>Troxel agreed that engaging in small exercise breaks can tire out the body without causing pain or overstimulation.<\/p>\n<p>&#8220;It helps to prepare your body and your brain by reducing stress and expending some energy for a good night&#8217;s sleep,&#8221; she said.<\/p>\n<p><span class=\"waslinkname\"><strong><u>SLEEPING LONGER ON WEEKENDS COULD LOWER HEART DISEASE RISK BY 20%, STUDY FINDS<\/u><\/strong><\/span><\/p>\n<p>Small bouts of activity will also help the brain separate pre-bedtime activities from actual bedtime, she added.<\/p>\n<p>&#8220;If you&#8217;re just sitting on the couch doing nothing for hours prior to bedtime, it&#8217;s hard for the brain to distinguish, \u2018OK, bed is the time for real rest and restoration,'&#8221; she said.<\/p>\n<h2>Best exercises for nighttime<\/h2>\n<p>To avoid overstimulation, Ezekh recommended choosing low- to moderate-intensity exercises in the evening.<\/p>\n<p>These might include yoga or Pilates that focus on mindful breathing, stretching and relaxation, &#8220;which can help you unwind before bed,&#8221; he said, as well as <span class=\"waslinkname\">light cardio<\/span>.<\/p>\n<div class=\"image-ct inline\">\n<div class=\"m\"><picture><source media=\"(max-width: 767px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/343\/192\/iStock-1433010311.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/686\/384\/iStock-1433010311.jpg?ve=1&amp;tl=1 2x\" height=\"192\" width=\"343\"><source media=\"(min-width: 768px) and (max-width: 1023px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/672\/378\/iStock-1433010311.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1344\/756\/iStock-1433010311.jpg?ve=1&amp;tl=1 2x\" height=\"378\" width=\"672\"><source media=\"(min-width: 1024px) and (max-width: 1279px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/931\/523\/iStock-1433010311.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1862\/1046\/iStock-1433010311.jpg?ve=1&amp;tl=1 2x\" height=\"523\" width=\"931\"><source media=\"(min-width: 1280px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/720\/405\/iStock-1433010311.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1440\/810\/iStock-1433010311.jpg?ve=1&amp;tl=1 2x\" height=\"405\" width=\"720\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wp.timesamerica.net\/wp-content\/uploads\/2024\/09\/to-improve-your-sleep-do-this-activity-before-bed-experts-suggest-4.jpg\" alt=\"man stretching at night\" width=\"1200\" height=\"675\"><\/picture><\/div>\n<div class=\"info\" readability=\"7\">\n<div class=\"caption\" readability=\"9\">\n<p><span>&#8220;Keeping the intensity moderate ensures that your body can relax into sleep rather than being wired,&#8221; said one expert.&nbsp;<\/span> <span>(iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>&#8220;A brisk walk or easy cycling can help burn off energy without making you too energized before sleep,&#8221; the trainer added.<\/p>\n<p><span class=\"waslinkname\"><i><strong><u>For more Health articles, visit foxnews.com\/health<\/u><\/strong><\/i><\/span><\/p>\n<p>Bodyweight exercises such as squats, lunges or push-ups are also a great option, Ezekh said.<\/p>\n<blockquote class=\"pull-quote\" readability=\"7\">\n<p class=\"quote-text\">&#8220;Physical activity triggers the release of endorphins and serotonin, which naturally helps to calm the mind and body.&#8221;<\/p>\n<p> <!----><\/p><\/blockquote>\n<p>Dr. Tina Sadarangani, nurse practitioner and assistant professor at the NYU College of Nursing, told Fox News Digital that everyone should engage in low-impact exercise, like brisk walks, after the last meal of the day.<\/p>\n<p><span class=\"waslinkname\"><strong><u>CLICK HERE TO GET THE FOX NEWS APP<\/u><\/strong><\/span><\/p>\n<p>&#8220;Whether you&#8217;re old or young, we see benefits of exercise after dinner in particular,&#8221; she said.&nbsp;<\/p>\n<p>&#8220;We get steadier blood sugar, <span class=\"waslinkname\">smoother digestion<\/span> and a happier mood, and I can&#8217;t think of a single population that wouldn&#8217;t benefit from that.&#8221;<\/p>\n<div class=\"image-ct inline\">\n<div class=\"m\"><picture><source media=\"(max-width: 767px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/343\/192\/exercise-before-sleep.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/686\/384\/exercise-before-sleep.jpg?ve=1&amp;tl=1 2x\" height=\"192\" width=\"343\"><source media=\"(min-width: 768px) and (max-width: 1023px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/672\/378\/exercise-before-sleep.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1344\/756\/exercise-before-sleep.jpg?ve=1&amp;tl=1 2x\" height=\"378\" width=\"672\"><source media=\"(min-width: 1024px) and (max-width: 1279px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/931\/523\/exercise-before-sleep.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1862\/1046\/exercise-before-sleep.jpg?ve=1&amp;tl=1 2x\" height=\"523\" width=\"931\"><source media=\"(min-width: 1280px)\" srcset=\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/720\/405\/exercise-before-sleep.jpg?ve=1&amp;tl=1, https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2024\/09\/1440\/810\/exercise-before-sleep.jpg?ve=1&amp;tl=1 2x\" height=\"405\" width=\"720\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wp.timesamerica.net\/wp-content\/uploads\/2024\/09\/to-improve-your-sleep-do-this-activity-before-bed-experts-suggest-5.jpg\" alt=\"Exercise before sleep\" width=\"1200\" height=\"675\"><\/picture><\/div>\n<div class=\"info\" readability=\"6\">\n<div class=\"caption\" readability=\"7\">\n<p><span>An expert suggests that everyone should engage in low-impact exercise before bed.<\/span> <span>(iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>In addition to movement before bed, Sadarangani recommends avoiding screen exposure before bedtime, along with stimulants like caffeine, alcohol, or tobacco and nicotine products.<\/p>\n<p>It&#8217;s also important to create an environment that&#8217;s conducive to slumber, she added.&nbsp;<\/p>\n<p><span class=\"waslinkname\"><strong><u>CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER<\/u><\/strong><\/span><\/p>\n<p>&#8220;We have to give our bodies the signal that it&#8217;s time to sleep.&#8221;<\/p>\n<p>Fox News Digital reached out to the study researchers for comment.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Join Fox News for access to this content You have reached your maximum number of articles. Log in or create an account FREE of charge to continue reading. By entering your email and pushing continue, you are agreeing to Fox News&#8217; Terms of Use and Privacy Policy, which includes our Notice of Financial Incentive. Please &hellip;<\/p>\n","protected":false},"author":1,"featured_media":76517,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[],"class_list":["post-76516","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","has-thumb","has-featured"],"_links":{"self":[{"href":"https:\/\/wp.timesamerica.net\/wp-json\/wp\/v2\/posts\/76516"}],"collection":[{"href":"https:\/\/wp.timesamerica.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wp.timesamerica.net\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wp.timesamerica.net\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wp.timesamerica.net\/wp-json\/wp\/v2\/comments?post=76516"}],"version-history":[{"count":0,"href":"https:\/\/wp.timesamerica.net\/wp-json\/wp\/v2\/posts\/76516\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wp.timesamerica.net\/wp-json\/wp\/v2\/media\/76517"}],"wp:attachment":[{"href":"https:\/\/wp.timesamerica.net\/wp-json\/wp\/v2\/media?parent=76516"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wp.timesamerica.net\/wp-json\/wp\/v2\/categories?post=76516"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wp.timesamerica.net\/wp-json\/wp\/v2\/tags?post=76516"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}