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Regular exercise significantly improves sleep quality and reduces insomnia symptoms, with persistent physical activity offering the most benefits, according to an international 10-year study published in BMJ Open. The study suggests that consistently exercising 2-3 times a week over the long term is linked to a lower current risk of insomnia as well as the ability to achieve the recommended 6-9 hours of sleep every night.
The study found that physical activity lengthened REM (rapid eye movement) latency, indicating that exercise may help consolidate deeper sleep stages before transitioning into REM sleep. This is supported by the correlation between exercise, improved sleep, and psychological health.
Erla Björnsdóttir, of the Department of Psychology, Reykjavik University, Reykjavik, Iceland, emphasized the importance of consistency in physical activity, which was identified as a crucial factor in optimizing sleep duration and reducing insomnia symptoms. However, the study raised questions about whether individuals who were active at both timepoints had been continuously physically active throughout the study period or only at those two timepoints. Furthermore, it highlighted that sleep variables were subjectively reported, and residual confounders that can influence both sleep and exercise were not explored.
While the study is a significant contribution to understanding the association between regular exercise and improved sleep quality, it also pointed out the need for further research to clarify the impacts of gender, age, weight, overall fitness, general health, and exercise type on this connection.
The findings provide valuable insights into the potential of regular physical activity in promoting better quality sleep and improving symptoms of chronic insomnia. It emphasizes the need for consistent exercise routines to optimize sleep duration and reduce the risks of insomnia, aligning with existing scientific evidence that regular exercise contributes to better overall health.
In conclusion, this study underscores the critical role of regular exercise in promoting better sleep quality and reducing insomnia symptoms. It highlights the importance of persistence in physical activity and encourages individuals to incorporate a consistent exercise routine into their lifestyle to optimize their sleep duration and overall well-being.
