Struggling with insomnia? You’re not alone. Millions of adults experience chronic sleep issues, affecting everything from mood to overall health. But what if there was a natural way to improve your sleep—without medication? New research suggests that increasing physical activity to meet public health guidelines can significantly enhance sleep quality and mental well-being.
This guide is for informational purposes only and not a substitute for medical advice. Any treatment—whether a supplement, medication, procedure, injection, therapy, or device—carries potential risks, especially when used in excess or by individuals with certain medical conditions or genetic predispositions. Always consult a qualified healthcare provider before starting any treatment.
What the Research Says About Physical Activity and Sleep
A recent randomized controlled trial examined whether increasing physical activity to at least 150 minutes per week of moderate- to vigorous-intensity exercise could improve sleep in adults suffering from insomnia. The study followed 41 participants (30 females) over six months, tracking their activity and sleep patterns.
Key findings included:
- Insomnia symptoms improved: The intervention group experienced a four-point reduction in Insomnia Severity Index (ISI) scores.
- Mood benefits: Depression and anxiety scores significantly decreased (P = 0.02 and P = 0.05, respectively).
- No dependency on light exposure: Improvements were independent of daily light exposure levels, meaning exercise benefits sleep regardless of time of day.
- No significant effect on daytime fatigue: Although sleep quality improved, the study did not find a statistically significant reduction in daytime fatigue (P = 0.18).
These results highlight that simply meeting standard exercise guidelines can significantly enhance both nighttime sleep quality and daytime mood stability—without the need for additional interventions.
How Physical Activity Improves Sleep
Engaging in regular physical activity enhances sleep quality in multiple ways:
- Regulates circadian rhythms: Exercise helps maintain a stable sleep-wake cycle, making it easier to fall and stay asleep.
- Reduces stress and anxiety: Physical activity releases endorphins and lowers cortisol, leading to fewer nighttime awakenings.
- Enhances deep sleep: Moderate to vigorous activity increases time spent in slow-wave (deep) sleep, crucial for body restoration.
- Supports mental health: The study found significant reductions in anxiety and depression, which are common contributors to insomnia.
Getting the Right Sleep Treatment Through SleepScriptMD
If you’re struggling with chronic insomnia, lifestyle changes like exercise can be a great first step—but they may not be enough on their own. SleepScriptMD offers physician-guided, personalized solutions for sleep issues. Our team evaluates your symptoms and tailors treatments to your needs, including medications, supplements, and behavioral interventions.
Take the next step toward better sleep today. Complete a quick virtual intake at SleepScriptMD, and our team will determine the best approach for you.
