Optimise Exercise

This study examines how self-control influences the relationship between physical activity and sleep quality in 2,274 university students. Researchers used validated scales for physical activity, self-control, and sleep (Pittsburgh Sleep Quality Index). Results showed that higher physical activity correlated with better sleep (r = -0.541, p < 0.01). However, self-control moderated this effect: students with lower self-control benefited most from exercise, while those with high self-control already had good sleep quality. The study suggests physical activity improves sleep but is more impactful for individuals with lower self-control. Limitations include reliance on self-reported data and a cross-sectional design, preventing causal conclusions. More longitudinal research is needed.

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.

This review explores how physical exercise can improve sleep quality in individuals with synucleinopathies, such as Parkinson’s disease and dementia with Lewy bodies. These conditions are marked by the buildup of α-synuclein protein in the brain, leading to motor and cognitive impairments. Sleep disturbances are common and can accelerate disease progression. Research suggests exercise may enhance neuroplasticity, reduce neuroinflammation, and aid in protein clearance, helping restore circadian rhythms. Improving sleep may not only enhance quality of life but also slow neurodegeneration.

This systematic review and meta-analysis evaluated 22 randomized controlled trials to assess the impact of exercise on sleep quality and insomnia in adults. Both physical and mind-body exercises (e.g., yoga, tai chi) significantly improved subjective sleep quality, as indicated by reduced insomnia severity and daytime sleepiness. Short-term interventions (≤3 months) showed stronger benefits than longer ones. Exercise also increased sleep efficiency but had limited effects on objective measures like total sleep time. These findings highlight the role of regular exercise in promoting restorative sleep and addressing sleep issues without relying on medication.

The sleep Foundation article explores the bidirectional relationship between exercise and sleep, highlighting how regular physical activity can enhance sleep quality and, in turn, support brain health and cognitive performance. Engaging in moderate aerobic exercise has been shown to increase slow-wave sleep, the deep sleep phase essential for memory consolidation and overall cognitive function. Exercise also helps regulate circadian rhythms, promoting consistent sleep patterns. While vigorous exercise close to bedtime may disrupt sleep for some individuals, moderate activity earlier in the day is generally beneficial. To optimize brain health, incorporating regular physical activity into one's routine is recommended, as it not only improves sleep quality but also directly enhances cognitive abilities. These insights are supported by current scientific research, underscoring the importance of exercise in maintaining both sleep health and cognitive function.

This systematic review assessed six randomized controlled trials involving 305 middle-aged and older adults with sleep problems to determine the effects of exercise on sleep quality. The findings revealed that regular aerobic or resistance exercise significantly improved sleep quality, reduced time to fall asleep, and decreased reliance on sleep medications. However, there were no significant changes in sleep duration or efficiency. These results suggest that exercise is an effective, low-cost, non-pharmacological alternative for managing sleep issues in older adults, offering physical and mental health benefits.

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.

This study examined how early evening high- and low-intensity running sessions affect sleep in endurance-trained male runners. Both high-intensity (90% VO2peak) and low-intensity (45% VO2peak) exercise improved total sleep time and reduced wakefulness compared to no exercise, with no significant differences between exercise types. High-intensity exercise slightly increased nocturnal heart rate but did not disrupt sleep quality or efficiency. These results challenge guidelines advising against evening high-intensity workouts, suggesting that such sessions can support recovery and sleep in trained individuals.

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.

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.

This systematic review analyzed 14 studies on the relationship between physical activity (PA) intensity and sleep quality. Moderate-intensity exercise, such as walking and tai chi, consistently improved subjective sleep quality across age groups. Vigorous exercise, however, showed mixed results, with limited evidence supporting its benefit for sleep quality. Factors like age and exercise type influenced outcomes, with moderate activities being more effective in promoting sleep for older adults and those with mild sleep complaints. The findings reinforce moderate exercise as a practical, non-drug option for enhancing sleep, essential for cognitive recovery and mental health.

This study evaluated the impact of aerobic exercise on sleep quality and fatigue among female dormitory students aged 18–26. Participants engaging in three one-hour weekly sessions of mild-to-moderate aerobic exercise for eight weeks showed significant improvements in sleep quality and reduced fatigue levels compared to a control group. Benefits included better subjective sleep quality and reduced daytime dysfunction. While improvements were seen after four weeks, greater gains occurred with continued exercise over eight weeks, emphasizing its potential as a non-pharmacological strategy for managing sleep problems and fatigue in young adults.

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.