Exercise Improves Sleep

Scientists were interested in the impact of 24 hours of activity on sleep quality and duration.  Many sleep improvement interventions are focused on the hours before bed, such as limiting screen time, avoiding caffeine and alcohol, and taking a few hours between eating and going to sleep.  This study examines time spent sleeping, being sedentary, and being active over the course of the day.

Researchers analyzed data from healthy Australian children and adults, collected using activity monitors on participant’s non-dominant wrist over an 8-day period.  The participants were 1,168 children (average age 12 years, 49% female) and 1,360 adults (average age 44 years, 87% female).  The monitors measured moderate to vigorous physical activity, light intensity physical activity, and sedentary time, and their impacts on various sleep dimensions.

Researchers discovered that moderate to vigorous physical activity is associated with better sleep quality, fewer sleep disruptions, and less daytime tiredness.

Takeaway:  Moderate to vigorous exercise can improve sleep quality and reduce sleep disturbances and daytime fatigue.

Well-being is a journey, not a quick fix.

Source

Lisa Matricciani, PhD, et al., Time Use and Dimensions of Healthy Sleep: A Cross-sectional Study of Australian Children and Adults, Sleep Health, Jan. 9, 2024, Time use and dimensions of healthy sleep: A cross-sectional study of Australian children and adults - ScienceDirect.

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