Exercise has been increasingly recognized as a beneficial intervention for improving sleep quality and alleviating insomnia symptoms.

Let’s explore the impact of exercise on insomnia, drawing on evidence from various studies.

Exercise and Sleep Quality

Regular exercise has been shown to significantly enhance sleep quality.

A systematic review and meta-analysis found that exercise interventions, including both traditional physical activities like walking and cycling, as well as mind-body exercises such as yoga, improved subjective sleep quality in adults.

This was evidenced by lower scores on the Pittsburgh Sleep Quality Index (PSQI) and Insomnia Severity Index (ISI) [2].

Another study highlighted that exercise training effectively improved sleep disturbances, with significant improvements in sleep quality and reductions in insomnia severity [5].

Mechanisms of Improvement

Exercise is believed to reduce sleep onset latency and increase sleep efficiency, which are critical components of sleep quality.

For instance, a study on moderate aerobic exercise demonstrated significant reductions in sleep onset latency and wake time after sleep onset, alongside increased sleep efficiency in individuals with chronic primary insomnia [6].

These improvements are thought to be due to the regulation of circadian rhythms and the reduction of anxiety and depression symptoms, which are common in individuals with insomnia [9].

Exercise Intensity and Type

The type and intensity of exercise play a crucial role in determining its effectiveness on sleep.

Moderate aerobic exercise has been particularly effective in improving sleep parameters, such as sleep onset latency and sleep efficiency, in individuals with insomnia symptoms [10].

However, the benefits of exercise are not limited to aerobic activities.

Mind-body exercises, which incorporate gentle movements and coordination, have also been shown to improve sleep outcomes significantly [7].

Duration and Timing of Exercise

The duration and timing of exercise interventions can influence their impact on sleep. Short-term exercise interventions (up to three months) have been found to produce greater reductions in sleep disturbances compared to longer-term interventions [2].

Additionally, the timing of exercise, whether in the morning or late afternoon, does not significantly alter its benefits on sleep, suggesting flexibility in scheduling exercise sessions [6].

Exercise is a promising non-pharmacological intervention for improving sleep quality and reducing insomnia symptoms.

It offers a safe, accessible, and effective means to enhance sleep, with benefits observed across various types and intensities of exercise.

While more high-quality research is needed to further understand the optimal exercise prescriptions for insomnia, current evidence supports the integration of regular physical activity into lifestyle interventions for individuals struggling with sleep disturbances.

References

1. Xie, Y., Liu, S., Chen, X., Yu, H., Yang, Y., & Wang, W. Effects of Exercise on Sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Psychiatry. 2021; 12. https://doi.org/10.3389/fpsyt.2021.664499
2. Amiri, S., Hasani, J., & Satkin, M. Effect of exercise training on improving sleep disturbances: a systematic review and meta-analysis of randomized control trials.. Sleep medicine. 2021; 84. https://doi.org/10.1016/j.sleep.2021.05.013
3. Passos, G., Poyares, D., Santana, M., D’Aurea, C., Youngstedt, S., Tufik, S., & De Mello, M. Effects of moderate aerobic exercise training on chronic primary insomnia.. Sleep medicine. 2011; 12 10. https://doi.org/10.1016/j.sleep.2011.02.007
4. Brupbacher, G., Gerger, H., Zander-Schellenberg, T., Straus, D., Porschke, H., Gerber, M., Von Känel, R., & Schmidt-Trucksäss, A. The effects of exercise on sleep in unipolar depression: A systematic review and network meta-analysis.. Sleep medicine reviews. 2021; 59. https://doi.org/10.1016/j.smrv.2021.101452
5. Hartescu, I., Morgan, K., & Stevinson, C. Increased physical activity improves sleep and mood outcomes in inactive people with insomnia: a randomized controlled trial. Journal of Sleep Research. 2015; 24. https://doi.org/10.1111/jsr.12297
6. Tan, X., Alen, M., Wiklund, P., Partinen, M., & Cheng, S. Effects of aerobic exercise on home-based sleep among overweight and obese men with chronic insomnia symptoms: a randomized controlled trial.. Sleep medicine. 2016; 25. https://doi.org/10.1016/j.sleep.2016.02.010