A small everyday change can improve sleep – 2024-04-11 08:49:37

Sufficient and high-quality sleep is important for the brain, among other things. A constant lack of sleep has an effect everywhere in the body, in every organ and in our cells, experts remind us. Adobe Stock / AOP

Insufficient and poor quality sleep is connected to many diseases. It is known that constantly sleeping too short a night may increase, for example, insulin resistance and thus increase the risk of developing type 2 diabetes. Poor sleep is also linked to depression and cardiovascular diseases.

It is also known that certain lifestyle changes such as changing your diet to a healthier one, reducing your caffeine intake and quitting smoking can improve the quality of your sleep, and at the same time also improve your health.

Researchers at Iceland’s Reykjavik University have now found that people who regularly exercise at least twice a week for an hour have a lower risk of insomnia and are more likely to sleep 6-9 hours a night.

The results of the study were published in the scientific publication BMJ Open.

A big effect

The researchers analyzed the activity and sleep data of 4,339 participants over a period of 10 years. The participants were aged 39–67 from nine different European countries. The research team also took into account the participants’ body mass index (BMI) and smoking history.

They found that those who exercise at least twice a week were 42 percent less likely to have sleep problems.

Those participants who were active daily were 55 percent more likely to have a good night’s sleep without sleep problems.

According to the study, the results can be explained by the fact that physically active people are also more likely to follow healthier lifestyles, which can also have an effect on sleep.

In any case, the results highlight how important an effect physical activity has on sleep, states the professor of the Department of Psychology Erla Björnsdóttir from Reykjavík University.

– Considering its role in relaxation, stress reduction, and regulation of circadian rhythms, it is clear that regular physical activity correlates with improved sleep outcomes.

How strong the connection between exercise and insomnia was, however, was surprising, he says.

– Exercise was really important in treating the symptoms of difficulty falling asleep and insomnia.

According to Björnsdóttir, the results have significant implications for the prevention and treatment of sleep disorders from a clinical point of view. In addition, they give those suffering from insomnia the opportunity to actively participate in their own care and improve their own quality of life.

Even less is enough

The at least two times of exercise per week mentioned in the study may seem like an easier goal to many than the recommended amount of exercise, comments the doctor Monique May For Medical News Today. He was not involved in the study.

– The main thing is that moving even a little and regularly has a positive effect on the quality of sleep. Those who exercised regularly were more likely to sleep normally, even when factors such as body mass index and smoking were taken into account.

Experts point out that if possible, you should exercise earlier in the day or in the early evening, because exercise too close to bedtime can make it difficult to fall asleep.

At least every third adult suffers from symptoms of insomnia during the year. Insomnia is more common among women and the elderly.