The quest for the optimal formula to improve sleep quality, a worldwide concern impacting an estimated one-third of adults who suffer from insomnia, may be drawing closer to a convincing answer — and it appears as though your sneakers, not your slippers, might be the kicker. According to a comprehensive new research review published in the Sports Medicine journal, aerobic exercise is the most effective form of physical activity for enhancing sleep quality.
The study, led by Dr. Christopher Kline, a specialist in sleep disorders and physical fitness, underscores the potential of aerobic exercise in improving sleep efficiency, lengthening total sleep time, decreasing wake-after-sleeping time, and relieving insomnia.
An umbrella review of 49 existing studies was carried out collectively involving 4,275 out of which 1,299 were non-exercisers suffering from poor sleep. The review alarmingly concluded that a third of adults struggle from insomnia at any given time. It concluded that participants engaging in aerobic exercise – activities that increase heart rate for an extended period, like running, cycling, swimming – reported noticeable improvements in sleep quality compared to those who did not participate in such a regimen.
“The relationship between exercise and sleep remained statistically significant when only rigorous studies were considered,” says Kline. “The advantageous effects of aerobic exercise were consistent, regardless of the duration, intensity, or modality of aerobic exercise.”
This notable advancement in the understanding of managing sleep quality comes at a time when society’s relationship with sleep is increasingly strained. Factors like blue light from screens, high-stress lifestyles, and irregular sleep patterns contribute to a widespread lack in quality sleep. Consequently, poor sleep also exacerbates other health conditions such as mental illness, obesity, and cardiovascular disease, adding to the growing health concern.
In alignment with these findings, the National Sleep Foundation has advised that adults should aim for 150 minutes of moderate to vigorous aerobic activity each week, staggered across several days. Not only does regular exercise aide in burning off excess energy, but it also helps regulate bodily functions and stress hormones, both of which can influence sleep cycles significantly.
Despite this recent focus on aerobic exercise as the optimal path to an improved night’s slumber, Kline does however caution against seeing it as a direct sleep aid. He emphasized that while carrying out aerobic exercise close to bedtime may influence sleep latency (the time it takes to fall asleep) negatively, each individual’s response could be different. “Given the broad range of potential activities, there is likely an option that could be incorporated into everyone’s lifestyle,” he adds.
The study’s revelations consequently encourage healthcare providers to include exercise prescriptions as part of the solution to tackling sleep problems. These insights might also inspire fitness and wellness industries to harness the power of aerobic exercises when addressing sleep quality in their consumer plans and programmes.
As researchers dive deeper into the enlightening sea of sleep studies, it’s promising to see a viable and accessible solution surface through like aerobic exercise. With an alarming increase in prescription sleep aids in recent years, this breakthrough could pave the way for a holistic and healthier approach to battling insomnia and achieving sound, rejuvenating sleep. While slipping into your running shoes might seem counterintuitive to sleep, the compelling insights from this recent study suggest it might be the necessary step towards finally catching those elusive Z’s. For now, it seems the road to a good night’s sleep might just be run on the treadmill.
Original Source: https://www.sciencealert.com/one-form-of-exercise-improves-sleep-the-most-study-reveals
