Is regular exercise the solution for insomnia?

Between 10% and 20% of Spain’s population struggle with insomnia, finding it hard to fall asleep or waking up too often and too early. Cognitive behavioral therapy is a helpful tool after an insomnia diagnosis to tackle anxiety and improve sleep habits. While anti-insomnia medication is commonly used, it’s best taken under medical supervision for a limited time to avoid tolerance and long-term issues. A new study backs the idea that exercise can lower the risk of sleep problems. Research published in BMJ Open found that consistently working out two or three times a week is linked to reduced insomnia risk and better chances of getting six to nine hours of sleep per night.

The study included data from 4,399 individuals, split roughly evenly between men and women, across nine countries. They were part of the European Community Respiratory Health Survey from 1998 to 2000 for which participants reported their physical activity. A decade later, the same group provided updated exercise details, including insights on sleep quality.

The study findings reveal that people who stayed active throughout the research period had a 42% lower likelihood of struggling to fall asleep; a 22% lower chance of experiencing insomnia symptoms; and a 40% lower probability of having two or three of these symptoms. Moreover, those who maintained a regular exercise routine were 55% more likely to achieve the recommended sleep duration; 52% were less likely to oversleep; and 29% were less likely to experience insufficient sleep. In short, people who persistently exercised and played sports enjoyed significantly better sleep quality.

The study, led by Elia Bjornsdottir from the University of Reykjavík (Iceland), aligns with other research suggesting that even small amounts of intermittent exercise can improve sleep quality. However, consistency is key, as the link between exercise and insomnia benefits weakened for those who became inactive after starting out active.

In many sleep studies, participants may experience poor sleep and exercise less for reasons unrelated to the link between physical activity and insomnia. Exercise and adequate sleep offer mental health benefits, yet it can be challenging to work out and sleep well when feeling very anxious or depressed.

Currently, the strongest evidence linking exercise to good sleep quality is for aerobic activities like cycling, running and brisk walking. Resistance exercises like weight lifting may also be beneficial, but the evidence is less robust. Exercise promotes relaxation, reduces stress, and helps regulate circadian rhythms, affecting essential health processes including sleep. This is linked to the release of endorphins and neurotransmitters like serotonin and norepinephrine, which affect moods and sleep quality.

When it comes to prescribing exercise to help with insomnia, Bjornsdottir notes that regular physical activity can indeed boost sleep quality and reduce insomnia risk, but the individual impacts may be different. For many people with insomnia, being more active can be a key aspect of treatment, but for others, additional interventions like cognitive behavioral therapy may be needed.

The benefits of physical activity, like with other health interventions, hinge on quantity (or dosage) and timing. Research suggests that moderate exercise enhances sleep quality, yet intense activity, particularly close to bedtime, may have the opposite effect.

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