Getting enough quality sleep each night is crucial for maintaining good health, as research shows that not getting adequate sleep can increase the risk for various health conditions such as cardiovascular disease, type 2 diabetes, depression, anxiety, gastrointestinal issues, and cancer. Previous studies have shown that lifestyle changes, such as eating a healthy diet, reducing caffeine intake, quitting smoking, and increasing daily activity, can improve sleep quality. Researchers from Reykjavik University in Iceland recently published a study in the journal BMJ Open that found people who exercise at least two or more times a week had a lower risk of insomnia and an easier time getting six to nine hours of sleep each night.
The lead author of the study, Dr. Erla Björnsdóttir, highlighted the importance of exploring alternative treatments for individuals with insomnia who may not fully benefit from traditional therapy alone. The study utilized data from 4,339 participants of the European Community Respiratory Health Survey and found that participants who exercised at least two or more times a week were 42% less likely to have issues falling asleep, 22% were less likely to have insomnia symptoms, and 40% were less likely to report two or three insomnia symptoms.
Consistently active study participants were also 55% more likely to be normal sleepers, emphasizing the impact of regular physical activity on sleep health. The study concluded that exercise interventions could be incorporated into sleep hygiene protocols and treatment plans to enhance the effectiveness of existing therapies and improve sleep outcomes. Additionally, the research team factored in body mass index (BMI) and smoking history to assess how individual differences and health status may impact the effect of exercise on sleep quality.
Dr. Monique May, a board-certified family physician for Aeroflow Sleep, agreed with the study’s findings, highlighting the positive impact of regular exercise on sleep quality. She noted that exercising two or more times per week for at least one hour can lead to improved sleep outcomes, making movement at some level and regularity essential for enhancing sleep quality. Dr. Vernon Williams, a board-certified neurologist, emphasized the critical role of high-quality sleep in optimizing brain function and overall health, highlighting the importance of sleep for physiological processes and its relationship to circadian rhythms.
In conclusion, the relationship between exercise and sleep quality is essential for promoting overall health and well-being. Incorporating regular physical activity into daily routines can have a profound impact on sleep outcomes, reducing the risk of insomnia and improving the likelihood of being a normal sleeper. By addressing lifestyle factors such as BMI, smoking, and exercise, healthcare professionals can play a crucial role in promoting healthy sleep habits and enhancing patient well-being. Further research in this area is necessary to explore the potential benefits of exercise interventions in preventing and managing sleep disorders effectively.
