The Effects of Acute and Chronic Exercise on Sleep

Abstract

Studies attempting to ascertain the effects of acute and chronic exercise on measures of sleep have yielded conflicting results and interpretations. Methodological differences among studies may explain this lack of consensus; however, small sample sizes and subsequently low statistical power may also have contributed. In an attempt to resolve these issues, this review used meta-analytical techniques to: (a) re-examine the effects of exercise on sleep; and (b) examine possible moderators of these effects. Studies meeting the selection criteria were included in the analysis. Analyses of moderating factors were performed for stage 4 sleep and rapid eye movement (REM) sleep. The results indicated that acute and chronic exercise increased slow wave sleep (SWS) and total sleep time but decreased sleep onset latency and REM sleep. Moderating variables influencing the magnitude and direction of these effects were related to characteristics of the individual (e.g. sex, age, fitness level) and the exercise (e.g. time of day exercise was completed, type of exercise, exercise duration). Mechanisms which have been suggested to explain the relationship between exercise and sleep are discussed and directions for further research are provided.

The Somnolent Youth-Sleep and the Influence of Exercise: A Narrative Review

“…Improvements in subjective sleep data were reported in both groups, with the difference being statistically significant in the running group. In contrast to the expected increase in SWS and reduction of REM sleep following acute or chronic exercise [103], a more recent study found no changes in SWS and increased REM sleep following a three month exercise intervention on obese adolescents [127]. In their study, Mendelson and colleagues reported that a 12-week exercise program (between 160 and 180 min per week) consisting of aerobic and resistance training, was effective in improving total sleep time by reducing time awake after sleep onset, without affecting sleep stage characteristics.…”

“…Additionally, several studies account that partaking in regular physical activity is associated with a reduced risk of sleep disturbances and better sleep quality in adults [101]. The body of evidence suggests that vigorous exercise increases total sleep times by reducing sleep onset latency (SOL) and waketime after sleep onset (WASO) [18,102,103]. Separately, chronobiological research shows that exercise can facilitate a phase advance in daily circadian entrainment in adult populations [104,105] due to its role as a non-photic time cue [106].…”

“…The evidence suggests that exercise plays a role in modifying the homeostatic sleep regulative process (Process S), or acts as a non-photic Zeitgeber (time giver) that can phase shift normal circadian rhythms (Process C). While the evidence that exercise influences sleep is fairly convincing [18,102,103,116,[131][132][133], the mechanisms explaining these changes are still ambiguous.…”

Determinants of sleep quality in women with systemic lupus erythematosus

“…The mechanisms by which exercise may improve sleep quality require further study. There is some evidence to suggest physiologic pathways including muscular relaxation, decreases in sympathetic tone, or thermal changes induced by exercise may promote sleep (47)(48)(49). Exercise has also been associated with improvements in depressed mood and anxiety levels (50 -52) that influence sleep quality.…”

The feasibility of a spirituality-based wellness program on stress reduction and health behavior change

“…In those who reported insomnia or hypersomnia greater than 40% had a psychiatric disorder. Physical activity is shown to improve sleep duration and quality of sleep (Kubitz, Landers, Petruzzello & Han, 1996;Driver 2000). Regardless of the type of PA that individuals engaged in REM sleep was longer in duration.…”