The effects of physical activity on sleep architecture and mood in naturalistic environments

This study analyzed the effects of physical activity on sleep architecture and mood in natural settings using wearable devices to track 82 young adults over six months. Regular physical activity, including low- and moderate-to-vigorous intensity, improved sleep quality by increasing non-REM sleep and delaying REM onset. Sedentary behavior showed the opposite effects, reducing restorative sleep and increasing stress. Physical activity also enhanced morning mood, with better energy and reduced stress, demonstrating its dual role in promoting both mental and physical health through improved sleep.

Incorporate daily physical activity, such as walking or moderate exercise, to improve non-REM sleep and reduce stress. Aim for at least 60 minutes of activity, focusing on consistent routines. Reduce sedentary time to enhance sleep quality and morning energy levels. These recommendations are supported by robust findings, but individual responses may vary based on activity intensity and timing.