Struggling with sleepless nights? According to a recent study, engaging in regular exercise might offer a solution.
Lead study author Dr. Erla Björnsdóttir, a renowned sleep expert and part-time researcher at Reykjavik University, highlights, “Physically active individuals exhibit a lower risk of insomnia symptoms and extreme sleep durations.”
Published in the journal BMJ Open on Tuesday, the study analyzed data from over 4,300 individuals aged 39 to 67 across a decade.
Participants from nine European countries were surveyed regarding their physical activity levels, insomnia symptoms, nightly sleep duration, and daytime sleepiness.
The findings reveal that persistently active individuals were 55% more likely to achieve normal sleep patterns (6 to 9 hours per night), while those who became active over time showed a 21% increased likelihood of experiencing normal sleep, even after adjusting for various factors.
Dr. David Neubauer, an associate professor at Johns Hopkins University School of Medicine, notes that while the results align with existing literature, they underscore the importance of consistent exercise in mitigating insomnia risk.
Dr. Shalini Paruthi, co-director of the Sleep Medicine and Research Center at St. Luke’s Hospital, highlights the study’s significance in offering an additional approach for managing insomnia alongside medication and therapy.
While exercise’s positive impact on sleep quality and duration is well-documented—promoting relaxation, stress reduction, and mood enhancement—Dr. Björnsdóttir emphasizes the need for ongoing physical activity to reap long-term benefits against insomnia and short sleep durations.
However, it’s important to recognize that exercise alone may not completely resolve chronic insomnia. Cognitive behavioral therapy remains the gold standard for treatment.
Initiating an exercise routine doesn’t require intense workouts. Even moderate activities like walking or yoga can yield significant improvements in sleep quality, asserts Dr. Björnsdóttir.
Dr. Paruthi underscores the importance of overcoming barriers to physical activity, emphasizing that any amount of exercise, no matter how small, is beneficial.
For those aiming to optimize their activity’s impact on circadian rhythm, Dr. Neubauer suggests outdoor activities to maximize exposure to natural light, which can positively influence sleep-wake cycles.
In essence, the study suggests that incorporating regular exercise into one’s routine can serve as a valuable strategy in managing insomnia and promoting better sleep quality.
