Does Exercise Help Sleep?

Check out this answer from Consensus:

Exercise has a generally positive effect on sleep, improving sleep quality, increasing total sleep time, and reducing sleep onset latency and insomnia severity. Both aerobic and resistance exercises are beneficial, though the specific effects can vary based on individual characteristics and exercise protocols. While the exact mechanisms remain unclear, the evidence supports the use of regular physical activity as a non-pharmacological intervention to enhance sleep.

The relationship between exercise and sleep has been extensively studied, with numerous research papers exploring how physical activity influences sleep quality, duration, and various sleep parameters. This synthesis aims to present the key insights from multiple studies to determine whether exercise helps improve sleep.

Key Insights

• General Benefits of Exercise on Sleep Quality and Duration:
  • Exercise generally improves sleep quality and increases total sleep time, with small to moderate beneficial effects on sleep onset latency, sleep efficiency, and slow-wave sleep (SWS)2 3 5 6.
  • Regular exercise, including both aerobic and resistance training, is associated with improved sleep quality and reduced insomnia severity4 6 7 9.
• Impact of Exercise Type and Intensity:
  • Both aerobic and resistance exercises have been shown to improve sleep quality, though the benefits of resistance exercise may be slightly attenuated when combined with aerobic exercise7 9.
  • Moderate to vigorous aerobic exercise increases light sleep stages (Stage 1 and Stage 2) and may reduce REM sleep, but does not significantly increase overall sleep need10.
• Moderating Factors:
  • The effects of exercise on sleep are moderated by factors such as age, sex, fitness level, and the characteristics of the exercise (intensity, duration, time of day)1 2 3 5.
  • Short-term exercise interventions (≤3 months) tend to have a greater impact on reducing sleep disturbances compared to long-term interventions (>3 months)9.
• Mechanisms and Physiological Effects:
  • Exercise is associated with increased SWS and delayed REM sleep onset, potentially due to elevations in daytime core body temperature8.
  • The exact mechanisms underlying these changes are not fully understood, but they may involve complex physiological and psychological pathways1 8.

Does exercise help sleep?

Christoforos Giannaki has answered Likely

An expert from University of Nicosia in Exercise Physiology, Sleep Research, Health

 According to the literature, exercise could improve both sleep quality and sleep duration in various groups of the population including healthy individuals and patients with chronic diseases. Regular aerobic exercise training seems to be the most effective form of exercise in terms of sleep improvement, whilst Yoga and resistance exercise have been shown to improve sleep quality as well.  There is some controversy over whether exercising too close to bedtime could negatively affect sleep. Exercising intensely too close to bedtime may adversely affect sleep for some people, however this generally varies from person to person. In addition, it is noteworthy to mention that some studies did not report any changes on sleep related parameters whilst other studies report improvements.

Does exercise help sleep?

Claudio Tantucci has answered Near Certain

An expert from University of Brescia in COPD

Exercise (avoiding sedentariety) can decrease the fluid accumulation in the lower extremities during the day and its movement toward thorax and neck during sleep (recumbent position) so reducing snoring and obstructive sleep apnea risk.

Does exercise help sleep?

Marco de Mello has answered Near Certain

An expert from Federal University of Minas Gerais in Sleep Research

Yes, physical exercise helps to improve the quality and efficiency of sleep. But there are factors to consider, such as: training load (if too high with short recovery time between training sessions, physical exercise can disrupt or reduce sleep quality and efficiency, among other variables.) points The performance or execution of physical exercises should be well targeted and prescribed.