Mixed
Regular exercise improves sleep quality and duration, with the effect being most robust in middle-aged and elderly adults, particularly those with chronic diseases.
If you are middle-aged or older, or manage a chronic condition like high blood pressure or diabetes, regular exercise is one of the most effective ways to improve your sleep. You don't need to worry about the specific type or intensity; moderate activity is sufficient. If you struggle with falling asleep, try morning exercise. If you wake up often, evening exercise might help. Consistency is key.
Interventions conducted with middle-aged and elderly adults reported more robust results. In these cases, exercise promoted increased sleep efficiency and duration regardless of the mode and intensity of activity, especially in populations suffering from disease.
Why this rating
Systematic review of 34 studies, mostly RCTs and observational studies, with consistent positive findings in specific demographics.
Source
Interrelationship between Sleep and Exercise: A Systematic Review
Brett A. Dolezal et al. · Advances in Preventive Medicine · 2017
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