Less Insomnia Linked to Regular Exercise, Study Reveals

Improve your Sleep Quality with Regular Exercise

Are you struggling with sleepless nights? According to a recent study, exercise might be one of the best remedies for this.

The Relationship between Physical Activity and Insomnia

“Individuals who engage in regular physical activity have a lower risk of developing insomnia and experiencing extreme sleep durations, both long and short,” states Dr. Erla Björnsdóttir, lead study author and professor at Reykjavik University.

The study, published in the BMJ Open journal, utilized data from over 4,300 individuals aged 39 to 67 over a span of ten years. Participants from nine European countries were questioned about their exercise habits, insomnia symptoms, sleep durations, and feelings of sleepiness during the day.

Participants who were consistently active had a 55% higher probability of being normal sleepers – those who sleep 6 to 9 hours a night. Meanwhile, those who started regular exercise during the study period were 21% more likely to sleep normally, even after considering variables like age, sex, body mass index (BMI), and smoking history.

The Impact of Physical Activity on Insomnia

“Our study is consistent with previous ones that have highlighted the positive effect of physical activity on symptoms of insomnia. However, our study further emphasizes the significance of maintaining regular exercise throughout your life to reduce the risk of insomnia and short sleep duration,” Björnsdóttir explained.

This study presents healthcare professionals with another approach alongside medication and therapy in managing insomnia. “It provides us with a fresh perspective on a treatment for insomnia that we might not always consider,” notes Dr. Shalini Paruthi, co-director of the Sleep Medicine and Research Center at St. Luke’s Hospital.

How Physical Activity Promotes Better Sleep

There are several reasons why regular physical activity can help improve your sleep quality. “Exercise has been shown to enhance sleep quality and duration by promoting relaxation, reducing stress, and improving mood. It helps regulate the body’s internal clock, leading to deeper, more restful sleep,” Björnsdóttir adds.

However, it’s crucial to note that while exercise can certainly help insomnia symptoms, it’s not a complete cure, especially for chronic cases. The effectiveness of exercise in improving sleep also varies individually. Some people may see significant results, some modest, while others may not observe any improvement.

For individuals with more severe sleep problems, Cognitive behavioral therapy for insomnia may be a better treatment option.

Starting your Journey to Better Sleep through Exercise

Starting your exercise regimen doesn’t necessarily mean training for marathons. Even moderate-intensity exercise such as walking or yoga can significantly improve your sleep, according to Björnsdóttir. Paruthi adds that getting started, no matter how small the step, can make a significant difference.

Moreover, engaging in outdoor activities under natural light can further enhance your circadian rhythm. This biological clock promotes sleepiness at night and alertness during the day. “The degree to which people can modify their lifestyles to enhance activity and being outdoors and getting more light certainly has the potential to have a positive effect on nighttime sleep,” concludes Neubauer.