The effects of regular exercise on insomnia: How physical activity improves sleep quality

Insomnia is a common sleep disorder that affects millions of people worldwide. It is characterized by difficulty falling asleep, staying asleep, or both, leading to poor sleep quality and daytime fatigue. Regular exercise has been shown to be an effective way to improve sleep quality, reduce insomnia symptoms, and promote overall health and well-being. In this article, we will explore the effects of regular exercise on insomnia and how it can help improve sleep.

The link between exercise and sleep

Exercise has a positive effect on sleep by promoting physical and mental relaxation. Regular physical activity can help to reduce stress and anxiety, which are common causes of insomnia. It also helps to regulate the body's internal clock, known as the circadian rhythm, which plays a critical role in the sleep-wake cycle. When the circadian rhythm is disrupted, it can lead to insomnia.

Physical activity also increases the production of endorphins, chemicals in the brain that promote feelings of well-being and reduce pain. These endorphins can help to relax the mind and body, making it easier to fall asleep and stay asleep. Additionally, regular exercise can increase the amount of deep sleep, also known as slow-wave sleep, which is the most restorative stage of sleep.

Regular exercise also helps to reduce stress and anxiety, which are common causes of insomnia. When we're under stress, our body releases a hormone called cortisol, which can make it difficult to fall asleep and stay asleep. Exercise helps to reduce the levels of cortisol, promoting better sleep.

How much exercise is needed for improving sleep?

The American Academy of Sleep Medicine recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults. This can be achieved by engaging in 30 minutes of moderate-intensity aerobic activity, such as brisk walking or cycling, five days a week. Additionally, strength training and stretching exercises can also be beneficial for improving sleep.

It's important to note that the timing of exercise can also affect sleep. Engaging in physical activity too close to bedtime can make it harder to fall asleep, so it's best to finish your workout at least a few hours before bedtime.

Exercise and Insomnia

Regular exercise has been shown to be an effective treatment for insomnia. A study published in the Journal of Clinical Sleep Medicine found that regular aerobic exercise, such as walking or cycling, improved sleep quality and reduced insomnia symptoms in adults with chronic insomnia.

Another study published in the Journal of Sleep Research found that a combination of aerobic and strength training exercise improved sleep quality and reduced insomnia symptoms in older adults.

Regular exercise can have a positive effect on sleep by promoting physical and mental relaxation, regulating the body's internal clock, and increasing the production of endorphins. Engaging in at least 150 minutes of moderate-intensity aerobic activity per week can help to reduce insomnia symptoms and improve sleep quality. Additionally, strength training and stretching exercises can also be beneficial for improving sleep. It's important to note that the timing of exercise can also affect sleep and it's best to finish your workout at least a few hours before bedtime. Regular physical activity is an essential part of a healthy lifestyle and when combined with good sleep hygiene, it can help to improve sleep and overall well-being.

You can read "The causes and risk factors of insomnia".