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Regular exercise can significantly improve the quality of your sleep and reduce symptoms of insomnia. Continuous physical activity provides the most benefits.
Studies have shown that consistent exercise two to three times a week is associated with lower current risk of insomnia and the ability to get the recommended six to nine hours of sleep each night10. This is suggested by a year of international research.in open access journals BMJ Open.
Regular exercise is associated with improved overall health, and some studies suggest that physical activity may promote better sleep and improve symptoms of chronic insomnia. Researchers point out that.
However, it is not entirely clear how much gender, age, body weight (BMI), overall fitness, general health, and type of exercise contribute to this association, the researchers say. added.
To investigate this further, researchers surveyed middle-aged adults from 21 centers in nine European countries to assess their weekly physical activity frequency, duration, and intensity, insomnia symptoms, and nightly sleep duration. Increased daytime sleepiness was assessed.
Research results on physical activity
4,399 study participants (2,085 men and 2,254 women) were drawn from the European Community Respiratory Health Survey.
They measured the frequency and duration of physical activity at baseline (ECRHS II; 1998-2002), as well as physical activity, insomnia symptoms (Nordic Basic Sleep Questionnaire; scales 1-5), sleep duration and daytime They were answering questions regarding sleepiness (Epworth Sleepiness Scale). ) 10 years later (ECRHS III; 2011-14).
Participants who reported exercising at least twice a week and for at least 1 hour per week were classified as physically active.
Over 10 years, 37% (1601 people) of participants were persistently inactive. 18% (775) became physically active; 20% (881) became inactive. 25% (1082) were persistently active.
Norwegian participants were most likely to be persistently active, Spanish participants were most likely to be persistently inactive, followed by Estonia.
Continuously active participants tended to be male, younger, and slightly underweight. They were also less likely to be current smokers and more likely to be currently working.
After adjusting for age, gender, weight (BMI), smoking history, and study site, those who were continuously active were significantly (42%) less likely to find it difficult to fall asleep and have fewer symptoms of insomnia. were 22% less likely to have , he is 40% less likely to report two or three symptoms of insomnia (probability is 37% lower).
Insomnia symptoms were also independently associated with age, female gender, and body weight.
Regarding total nighttime sleep time and daytime sleepiness, persistently active participants were most likely to be normal sleepers after adjusting for age, gender, weight, smoking history, and study site. On the other hand, participants who were persistently inactive were the least likely to fall into that category.
Effects of continuous exercise on sleep
Persistently active people were significantly more likely (55%) to be regular sleepers, significantly less likely (29%) to be short sleepers (6 hours or less), and long sleepers (29%). (9 hours or more) And those who became more active were 21% more likely to be regular sleepers than those who were persistently inactive.
The researchers acknowledged that they were unable to objectively assess changes in physical activity levels between the two time points, and that all factors relied on subjective assessment via questionnaires.
However, they nevertheless conclude that: [physical activity] However, the current study further demonstrates the importance of exercise consistency over time, as the association is lost when initially active subjects become inactive. ”
Reference: “10-year association of physical activity with current insomnia symptoms, sleep duration, and daytime sleepiness: a European population-based study” Erla Bjornsdottir, Elin Helga Thorarinsdottir, Eva Lindberg, Bryndis Benediktsdottir, Karl Franklin , by Debbie Jarvis, Pascal Demoly, Jennifer L. Perrette, Judith Garcia Eimerich, Sandra Dorado-Arenas, Joachim Heinrich, Kel Tholen, Vanessa Garcia Larsen, Reign Jorgi, Thoralin Gislason, Krister・Jansson, March 1, 2024, BMJ Open.
DOI: 10.1136/bmjopen-2022-067197
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