Effects of exercise training on sleep quality and heart rate variability in middle-aged and older adults with poor sleep quality: a randomized controlled trial

Abstract

Study Objectives: We aimed (1) to investigate the effect of a 12-week exercise training on sleep quality and heart rate variability in middle-aged and older adults with poor sleep quality and (2) to examine the factors associated with the improvements in sleep quality and heart rate variability parameters. Methods: Forty adults aged ≥ 40 years with poor sleep quality (mean age = 62 years; 82.5% female) participated in this study. They were randomized into the exercise group or control group. Each exercise training program consisted of 40 minutes of supervised aerobic exercise training and 10 minutes of stretching class, 3 times a week for 12 weeks. Outcome measures included both subjective (Pittsburgh Sleep Quality Index) and objective (actigraphy recordings) sleep quality assessments, a cardiopulmonary exercise test, and heart rate variability assessment. Results: The exercise group showed significant improvements in the global score (P =.003), on all subscales of Pittsburgh Sleep Quality Index (P <.05), and in some heart rate variability parameters compared to the control group. Multiple regression analysis indicated that exercise participation was associated with either the sleep quality (β = −0.617, R 2 = .407; F = 6.226, P <.001) or heart rate monitor high frequency normalized units (β = 0.503, R 2 = .225; F = 3.200, P =.003) after adjustment for basic characteristics. However, the statistical significance between exercise participation and heart rate monitor high frequency normalized units diminished after controlling for the Pittsburgh Sleep Quality Index. Conclusions: Our results indicated that moderate-intensity exercise training had a beneficial effect on sleep quality and cardiac autonomic function. Middle-aged and older adults with poor sleep quality should be encouraged to engage in a moderate-intensity aerobic exercise training to improve their sleep quality and cardiac autonomic function.

Relationships between Depression, Daily Physical Activity, Physical Fitness, and Daytime Sleepiness among Japanese University Students

“…The effects of exercise on vagus nerve activity differ according to the level of exercise intensity, with many studies indicating an increase in vagal tone with moderate training [30][31][32][33]. Generally, exercise habits and physical activity are known to increase vagal tone and thereby improve sleep quality [34,35]. An increase in vagal signals decreases the amount of work and oxygen consumption of the heart via a reduction in resting heart rate and myocardial contractility [31].…”

Physical Exercise Ameliorates Anxiety, Depression and Sleep Quality in College Students: Experimental Evidence from Exercise Intensity and Frequency

“…In the study of exercise intervention on sleep quality, Lu found that moderate-intensity exercise can improve individuals' sleep quality to some extent [35]. Tseng showed that 12 weeks of moderate-intensity aerobic exercise can not only significantly improve the sleep quality of the elderly, but also improve the cardiac autonomic function of the elderly [36]. Studies have shown that high-intensity interval exercise was more effective than moderate-intensity training in improving sleep quality [37].…”

Mindfulness-Based Movement Intervention to Improve Sleep Quality: A Meta-Analysis and Moderator Analysis of Randomized Clinical Trials

“…Therefore, the action of HRV alteration may be an important mechanism by which MBM ameliorates the symptoms of insomnia or poor sleep quality. Moreover, studies have shown that high sleep onset latency and poor sleep quality are associated with higher resting heart rates [ 127 ], which indicates that heart rate is a crucial physiological marker that reflects sleep quality. Regular moderate MBM strengthens the heart muscle and increases the oxygenation efficiency of the heart [ 128 , 129 ], which can improve sleep quality by lowering an individual’s resting heart rate.…”