Optimal exercise dose and type for improving sleep quality: a systematic review and network meta-analysis of RCTs

This systematic review and network meta-analysis examined the effectiveness of different exercise types and dosages for improving sleep quality. It analyzed 58 randomized controlled trials involving 5,008 participants. Combined exercise performed four times per week for 9–10 weeks at high intensity and ≤30-minute durations showed the greatest improvements in sleep quality. Other effective types included aerobic and traditional Chinese exercises. These findings provide robust evidence for tailoring exercise programs to optimize sleep health, a key factor in memory, emotional regulation, and overall cognitive function.

Engage in high-intensity combined exercises, such as combining aerobic and resistance training, four times weekly for ≤30 minutes over 9–10 weeks to enhance sleep quality. This recommendation is supported by strong meta-analytic evidence, though individual fitness levels and health conditions should guide intensity adjustments. Consistency in exercise and sleep hygiene practices will further amplify benefits for cognitive recovery and emotional well-being.