Exercise training improves sleep quality: A randomized controlled trial

Abstract

Background Exercise holds promise as a non‐pharmacological intervention for the improvement of sleep quality. Therefore, this study investigates the effects of different training modalities on sleep quality parameters. Material & methods A total of 69 (52.7% women) middle‐aged sedentary adults were randomized to (a) control group, (b) physical activity recommendation from the World Health Organization, (c) high‐intensity interval training (HIIT) and (d) high‐intensity interval training group adding whole‐body electromyostimulation training (HIITEMS). Sleep quality was assessed using the Pittsburgh Sleep Quality Index (PSQI) scale and accelerometers. Results All intervention groups showed a lower PSQI global score (all P < .022). HIIT‐EMS group improved all accelerometer parameters, with higher total sleep time and sleep efficiency, and lower wake after sleep onset (all P < .016). No differences were found between groups in any sleep quality parameter. Conclusion In conclusion, exercise training induced an improvement in subjective sleep quality in sedentary middleaged adults. Moreover, HIIT‐EMS training showed an improvement in objective sleep quality parameters (total sleep time, sleep efficiency and wake after sleep onset) after 12 weeks of exercise intervention. The changes observed in the HIIT‐EMS group were not statistically different to the other exercise modalities.

Muscle-strengthening exercise and sleep quality among a nationally representative sample of 23,635 German adults

“…To our knowledge, this study provides the first population-level evidence favourably linking muscle-strengthening exercise to sleep quality. While the cross-sectional nature of the current study limits assumptions on cause-and-effect associations, our findings are supportive of a recent systematic review of brief/small-scale clinical exercise interventions that have identified compared to no exercise, muscle-strengthening exercise enhanced sleep quality ( Kovacevic et al, 2018 , Jurado-Fasoli et al, 2020 ). Within the context of the present study, we are unable to establish the mechanisms to explain these associations.…”

Poor Sleep Quality Decreases Concurrent Training Benefits in Markers of Metabolic Syndrome and Quality of Life of Morbidly Obese Patients

“…An investigation reported improved SQ in morbidly obese patients with sleep disturbances after 16 weeks of CT [ 35 ]. Mendelson et al [ 38 ] also reported improvements in sleep quality and quantity of sleep, but not in MetS markers, in morbidly obese adolescents with sleep disturbances after 12 weeks of CT. Jurado et al [ 45 ] reported that 12-weeks of exercise intervention improved subjective SQ in adults. Moreover, the authors indicated that exercise holds promise as a non-pharmacological intervention for SQ improvement.…”

Trajectories of Dietary Patterns, Sleep Duration, and Body Mass Index in China: A Population-Based Longitudinal Study from China Nutrition and Health Survey, 1991–2009

“…Thirdly, we used self-reported physical activity. As physical activity is associated with both sleep quality [34] and dietary intake, the validity of the measure of physical activity is vital in the study of the association between diet and sleep. However, self-reported physical activity has been widely used in large population-based studies.…”