Exercise improves the quality of slow-wave sleep by increasing slow-wave stability

This study examined how vigorous evening exercise affects sleep quality in nine healthy young men. Despite subjective reports of worse sleep, objective measures showed improved slow-wave sleep (SWS), critical for memory and recovery. Exercise enhanced the stability of delta brain waves in early SWS, indicating deeper, more restorative sleep. However, SWS duration slightly decreased in the first sleep cycle. These results highlight that vigorous exercise can enhance sleep efficiency and depth, providing long-term cognitive and physical health benefits despite perceived disruptions.

Engage in moderate-to-vigorous exercise regularly, but consider performing intense workouts earlier in the day to avoid subjective sleep disruptions. Evening exercise still enhances sleep quality through improved SWS stability, beneficial for brain recovery. These findings, while robust, are limited to young men and suggest more research is needed to generalize for other populations.