The impact of exercise on sleep and sleep disorders

This review explores how regular exercise improves sleep quality, duration, and disorders like insomnia and sleep apnea. Exercise boosts melatonin production, reduces stress, and regulates body temperature, enhancing sleep. The study cites findings where moderate aerobic exercise, such as 30-minute sessions, improves sleep onset and duration in individuals with insomnia. Statistical evidence supports moderate but significant improvements, though variables like exercise timing and individual fitness levels impact results. The study is a narrative review, meaning it lacks new empirical data but synthesizes existing studies. Limitations include inconsistent methodologies across studies and potential placebo effects in self-reported sleep improvements.

To improve brain health, consider daily moderate exercise, such as brisk walking or resistance training, while maintaining a consistent sleep schedule. Exercise should be timed appropriately, as late-evening sessions might delay melatonin release in some individuals. While the review supports exercise as a non-pharmacological sleep aid, it does not replace treatments like CBT for severe insomnia. Individual responses to exercise vary, so adjusting intensity and timing based on personal sleep patterns is key.