3/2025 - Sleep without Medicine: Exploring the Impact of Resistance Band Exercise on Sleep Quality, Stress, and Anxiety in a Physician with a Sedentary Lifestyle (Vol. 1, No. 1)

Qaisar J Qayyum MD

Abstract

This N-of-1 trial examines the effects of light resistance band exercises on sleep quality, quantity, and overall well-being in a 67-year-old physician with a sedentary lifestyle. Over a one-month period, the participant performed low-intensity resistance exercises at various times of the day to determine the optimal timing for enhancing sleep. Based on mental observations, exercises performed between 4–6 PM produced the best outcomes, significantly improving sleep quality by reducing nighttime awakenings, increasing duration by 60–90 minutes, and reducing stress and anxiety after a good night’s sleep.

Introduction

Sleep disturbances and stress are common in professionals with sedentary lifestyles, such as physicians, due to prolonged periods of inactivity and occupational pressures. While exercise is a known non-pharmacological intervention to improve sleep and reduce stress, its timing and intensity can influence outcomes. This trial investigates the effects of light resistance exercises performed at different times of the day on sleep quality, duration, and emotional well-being, focusing on the potential stress- and anxiety-reducing benefits of improved sleep.

Methods

Participant: A 67-year-old physician with a sedentary lifestyle. The participant’s work routine and general habits remained unchanged throughout the trial to minimize confounding factors.

Intervention: A green resistance band (low resistance) was used to perform the following exercises:

• Upper Extremity: Five repetitions in each direction.

• Lower Extremity: A few low-intensity movements targeting major muscle groups.

Timing Trials:The participant experimented with the following exercise timings:

• Late Morning (11 AM–1 PM): Induced a strong desire to nap, disrupting nighttime sleep.

• Late Afternoon (4–6 PM): Produced the best outcomes, significantly improving sleep quality and duration.

• Evening (6–8 PM): Showed moderate efficacy, with benefits delayed to the latter half of the night.

Based on these findings, the majority of the trial focused on late-afternoon sessions.

Duration:The intervention lasted 30 days, with each session taking 5–10 minutes.

Observation Measures:The participant made mental notes of nightly sleep duration, frequency of awakenings, and perceived stress and anxiety levels.

Cautionary Note: Exercises were intentionally kept low-intensity to avoid fatigue and ensure they fit within the participant’s sedentary lifestyle, and not trigger release of adrenaline.

Results

1. Optimal Timing: Late-afternoon sessions (4–6 PM) yielded the best results, significantly improving both sleep quality and duration and reducing stress and anxiety.

2. Sleep Quantity: Mental observations indicated an increase in nightly sleep duration by 60–90 minutes, improving from 6–7 hours to 7.5–8.5 hours.

3. Sleep Quality: Nighttime awakenings decreased from 2–3 per night to 0–1 when exercises were performed in the late afternoon.

4. Stress and Anxiety: Following nights of improved sleep, the participant reported noticeable reductions in stress and anxiety levels, with enhanced daytime focus and mood stability.

5. Late Morning (11 AM–1 PM): This timing induced a strong desire to nap, which disrupted nighttime sleep patterns and did not provide significant stress reduction.

6. Evening (6–8 PM): Moderate benefits were observed, with improvements primarily delayed to the latter half of the night.

7. General Well-Being: The participant reported feeling more rested, focused, and emotionally balanced after late-afternoon exercise sessions and subsequent restful sleep.

   
   

The intervention was well-tolerated, with no adverse effects or disruptions to the participant’s daily work routine.

Discussion

This trial highlights the significant influence of exercise timing on sleep and emotional well-being. Late-afternoon sessions (4–6 PM) provided the greatest improvements, aligning with circadian rhythms to enhance sleep readiness. Improved sleep quality and duration contributed to notable reductions in stress and anxiety, likely due to enhanced restorative processes during sleep.

Conversely, late-morning (11 AM–1 PM) sessions led to midday drowsiness, disrupting sleep continuity at night. Evening (6–8 PM) sessions delayed benefits, affecting the early phase of sleep onset while improving the latter half of the night.

The findings align with existing research suggesting that timing exercise to align with natural physiological rhythms enhances both physical and emotional well-being. For professionals with sedentary lifestyles, such as physicians, this approach provides a practical, low-effort intervention to address common challenges such as poor sleep and elevated stress.

Conclusion

This N-of-1 trial demonstrates that brief, low-intensity resistance band exercises performed between 4–6 PM significantly improve sleep quality by reducing nighttime awakenings and increasing sleep duration by 60–90 minutes. Improved sleep contributed to reduced stress and anxiety levels, enhancing overall well-being in a physician with a sedentary lifestyle. Late-morning (11 AM–1 PM) and evening (6–8 PM) sessions were less effective, with the former disrupting nighttime sleep and the latter showing delayed benefits. These findings underscore the importance of optimizing exercise timing to maximize sleep and emotional health benefits.

Limitations

• The findings are based on mental observations, which may lack precision compared to objective data collection.

• The single-participant design limits generalizability.

• Further research is needed to explore the timing effects in larger populations, particularly among professionals with high stress and sedentary lifestyles.

Recommendations

• Professionals with sedentary lifestyles may benefit from incorporating brief, light resistance exercises into their daily routine, with an emphasis on late-afternoon timing (4–6 PM) for optimal sleep and emotional health benefits.

• Avoid late-morning exercise if prone to midday drowsiness, as it may disrupt nighttime sleep.

• Limit evening sessions to avoid delayed sleep benefits.

Keywords: Sleep quality, resistance bands, stress reduction, anxiety, exercise timing, sedentary lifestyle, sleep quantity, N-of-1 trial.

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Acknowledgment

This article was written with AI assistance. All claims are supported by credible, peer-reviewed references, which were validated for accuracy and authenticity. The AI synthesized information, ensuring scientific integrity throughout. In the event of any inadvertent errors, the responsibility lies with the AI, and corrections will be made promptly upon identification. I would like to express my sincere gratitude to DrTahira Khalid and Olga Borovicka for their thoughtful review and invaluable feedback. Their expertise and guidance have played a pivotal role in refining and enhancing this article.

Conflict of Interest Statement

The author is the developer of a herbal formula and the owner of Dr. Q Formula/Insulinn LLC. However, this affiliation has not influenced the content, analysis, or conclusions of this article