The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement

This review explores the bidirectional relationship between exercise and sleep. Exercise is a proven non-drug option for improving sleep, particularly in conditions like insomnia and sleep apnea, enhancing sleep quality, efficiency, and daytime alertness. Conversely, poor sleep can reduce physical activity levels, creating a feedback loop. Evidence highlights exercise's potential to improve sleep while better sleep can support adherence to an active lifestyle. More research is needed to identify optimal exercise types, intensities, and timing to maximize sleep benefits, which are crucial for brain health, memory, and recovery.

Incorporate regular exercise, such as aerobic or resistance training, into your routine to improve sleep quality and daytime energy. Start with moderate-intensity activities for 30–60 minutes, 3–5 times a week. This recommendation is based on consistent evidence of exercise's benefits for sleep, although individual responses vary. Combining exercise with proper sleep hygiene can break cycles of poor sleep and inactivity, promoting overall brain health and cognitive function.