Hormonal
Regular moderate-intensity physical activity improves sleep quality and reduces sleep disorders (e.g., insomnia) in adults, with benefits observed across age groups including children and the elderly.
Aim for 30 minutes of moderate-intensity exercise, three times a week. This is the most effective dose for improving sleep quality and managing insomnia. If you are short on time, even 10 minutes of light morning exercise can provide benefits. Avoid high-intensity exercise within 3 hours of bedtime, as it may disrupt sleep.
Regular physical activity can lead to improved sleep quality, reduced sleep latency, and better overall sleep quality. Moreover, physical activity has shown promise in managing sleep disorders like insomnia. Regular moderate-intensity physical activities are the most effective...
Why this rating
Based on a systematic review of 23 studies including RCTs, meta-analyses, and longitudinal studies, though heterogeneity in definitions is noted.
Source
The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review
Majd A Alnawwar et al. · Cureus · 2023
DOI 10.7759/cureus.43595
More from this paper
- High-intensity physical activity, particularly when performed in the evening or close to bedtime, is associated with poor sleep quality and difficulty initiating sleep.Good
- Excessively frequent (6+ times/week) and intense physical activity is a risk factor for insomnia and difficulty initiating sleep in some populations.Moderate
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