Different Intensities of Evening Exercise on Sleep in Healthy Adults: A Systematic Review and Network Meta-Analysis

Abstract

The effects of different intensities of evening exercise on subsequent sleep remain contradictory. Thus, this systematic review and network meta-analysis aimed to compare and rank the effects of different intensities of acute evening exercise on sleep in healthy adults with good sleep. Articles were systematically searched journals indexed in the PubMed, Web of Science, Cochrane Library, Embase, and Scopus databases from inception to the 5th of May, 2022. The basic search terms included exercise, sleep and timing, which were combined with AND. Of the 12,203 retrieved, twenty-eight studies with 325 participants met the inclusion criteria. Results revealed that there were no significant differences in terms of impacts on sleep caused by different intensities of acute evening exercise, except that when compared to no exercise, acute evening high-intensity exercise decreased rapid eye movement sleep (mean difference [MD] = −1.95%, 95% credible interval [CI] = −3.58 to −0.35). Compared to no exercise, acute evening moderate-intensity exercise was ranked as the most potential method to improve sleep, displaying a trend to improve wake time after sleep onset (MD = −2.50 min, 95% CI = −8.17 to 1.62), sleep efficiency (MD = +0.41%, 95% CI = −0.71 to 1.66), the proportion of stage N1 (MD = −0.72%, 95% CI = −2.08 to 0.71) and N3 sleep (slow-wave sleep) (MD = +0.84%, 95% CI = −1.17 to 2.78). Acute evening low-intensity exercise displayed the greatest tendency to shorten sleep onset latency (MD = −1.02 min, 95% CI = −4.39 to 2.50) compared to no exercise. Overall, regardless of intensity, acute evening exercise completed before bedtime does not disrupt subsequent sleep in healthy young and middle-aged adults.

Interval training has more negative effects on sleep in adolescent speed skaters: a randomized cross controlled trial

“…The different intensities and types of exercise lead to varied effects on sleep ( 29 ). Generally, low-intensity exercises such as jogging and yoga are believed to have the most positive effects on athletes' sleep quality ( 30 ).…”

When should I run—the role of exercise timing in metabolic health

“…Exercise is recommended for improving sleep, and, in the further course, metabolism, and it has been shown that acute evening exercise before bedtime or regular exercise, respectively, do not disrupt night time sleep in adults without and with pre‐existing sleep disturbances. As one mechanistic link, the myokine brain‐derived neurotrophic factor BDNF is discussed, since it has been shown to increase sleep depth in an animal model 41–43 . However, there might be a negative effect of mistimed exercise, for instance during a time the subject is unfamiliar to.…”

“…As one mechanistic link, the myokine brain-derived neurotrophic factor BDNF is discussed, since it has been shown to increase sleep depth in an animal model. [41][42][43] However, there might be a negative effect of mistimed exercise, for instance during a time the subject is unfamiliar to.…”

Physical Activity and Sleep in Adults and Older Adults in Southern Brazil

“…In addition, exercise also improves cardiopulmonary fitness, sleep quality, and excessive daytime sleepiness [13]. A recent network meta-analysis aimed to compare the effects of different intensities of acute exercise on sleep in healthy adults with good sleep [14]. The authors reported that twenty-eight studies with 325 participants met the inclusion criteria.…”

“…The authors reported that twenty-eight studies with 325 participants met the inclusion criteria. The results revealed that there were no significant differences in terms of impact on sleep caused by different intensities of acute exercise, except when compared to no exercise [14]. For these reasons, PA is perhaps one of the most promising alternatives for improving sleep (sleep quality and number of sleep hours), because it can reduce the risk of health problems and disease through several mechanisms, including weight and inflammation reduction and increased psychological well-being [15][16][17].…”