New Study Finds Regular Exercise Cuts Insomnia Risk by Over 40%

In today’s modern world, sleeping is a common issue faced by most people. It is estimated that 10% of the global population has insomnia disorder, and another 20% experience insomnia symptoms. Sleepless nights lead to significant health conditions like cardiovascular disease, type 2 diabetes, depression, anxiety, gastrointestinal issues, and cancer. Previous research shows that there are ways to improve sleep quality, like consuming a healthy diet, watching caffeine intake, quitting smoking, and increasing daily activity. A university in Iceland has found people who have persistently exercised at least two or more times within a week. These people had lower insomnia risk and slept at least six to nine hours each night. 

Researchers identify exercise as a critical component of a healthy lifestyle with numerous physical and mental health benefits. There is a significant overlap between physical activity levels and sleep quality, and researchers were intrigued by the potential for exercise to positively influence sleep outcomes in individuals with insomnia.  

While there is growing evidence supporting the efficacy of cognitive-behavioral therapy for insomnia (CBT-I) as a first-line treatment, not all individuals respond equally to this approach. It is important to explore alternative or complementary interventions that could enhance the effectiveness of CBT-I or provide additional treatment options for individuals who may not fully benefit from traditional therapy alone.  

The relationship between exercise and insomnia risk might help improve treatment outcomes, expand treatment options, and promote holistic approaches to sleep health and mental well-being.  

Data from 4339 participants of the European Community Respiratory Health Survey was analyzed. The study participants answered questions about their physical activity at first, then moved on to answering questions related to insomnia symptoms, sleep duration, and daytime sleepiness during a 10-year follow-up. It was discovered that participants who exercise more than two times a week were 42% less likely to have sleeping issues. 22% of those participants were also less likely to have insomnia, and 40% were unlikely to report two or three symptoms. 

The associations observed between exercising at least two or more times a week and lower rates of difficulty falling asleep, insomnia symptoms, and overall sleep disturbances underscore the importance of regular exercise as a potential intervention for sleep issues.  

It was also found that study participants who are consistently active are 55% more likely to be normal sleepers. This finding proved the impact of consistent physical activity on the sleep cycle. During the analysis, the research team also factored in BMI and smoking history and how exercise might impact sleep quality. By highlighting the significant impact of lifestyle factors such as BMI and smoking on sleep quality, research underscores the importance of addressing these factors as part of comprehensive patient care. Even though factors like BMI and smoking status were considered, researchers found that people who exercise regularly are more likely to be normal sleepers, meaning they get 8 hours of sleep on average per night.  

Journal Reference – Bjornsdottir, E., Thorarinsdottir, E. H., Lindberg, E., Benediktsdottir, B., Franklin, K., Jarvis, D., … Janson, C. (2024). Association between physical activity over a 10-year period and current insomnia symptoms, sleep duration and daytime sleepiness: a European population-based study.

Retrieved from https://bmjopen.bmj.com/content/14/3/e067197