Effects of Exercise on sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

This systematic review and meta-analysis evaluated 22 randomized controlled trials to assess the impact of exercise on sleep quality and insomnia in adults. Both physical and mind-body exercises (e.g., yoga, tai chi) significantly improved subjective sleep quality, as indicated by reduced insomnia severity and daytime sleepiness. Short-term interventions (≤3 months) showed stronger benefits than longer ones. Exercise also increased sleep efficiency but had limited effects on objective measures like total sleep time. These findings highlight the role of regular exercise in promoting restorative sleep and addressing sleep issues without relying on medication.

Incorporate regular exercise, such as walking, cycling, or yoga, at least 3–5 times a week to improve sleep quality and reduce insomnia. Short-term interventions (≤3 months) may yield faster results. This recommendation is supported by strong evidence from randomized trials, though individual benefits may vary. For optimal impact, maintain consistent exercise routines and combine them with good sleep hygiene practices.