By Imogen Howse via SWNS
Exercising at least twice a week reduces the risk of insomnia, according to a new study.
Those who keep active over the long term are also more likely to sleep each night for the recommended six to nine hours, resulting in better overall health.
Researchers from Iceland analyzed 4,399 people from nine countries in Europe in order to better understand the relationship between exercise and overall sleep quality.
They assessed the frequency, duration, and intensity of each participant’s weekly physical activity over a ten-year period – and compared this to symptoms of insomnia, how long they slept for each night, and feelings of ‘sleepiness’ throughout the day.
Results, published in the BMJ, found that those who exercised at least twice a week were 42 percent less likely to struggle falling asleep.
They were also 22 percent less likely to have any symptoms of insomnia – and 40 percent less likely to have two or more symptoms of insomnia.
In terms of sleep quality and duration, ‘active’ participants were 55 percent more likely to be normal sleepers – i.e. to sleep for between six and nine hours a night.
They were 29 percent less likely to be short sleepers (to sleep for six hours or less) and 52 percent less likely to be long sleepers (to sleep for nine hours or more).
The study’s findings also revealed that exercising over the long term is crucial – as participants who were once active but became inactive lost the association between exercise and sleep over the years.
The research team adjusted their findings for age, sex, weight, nationality, smoking history, and general health, but admitted that it is unclear how much these factors contribute to the sleep-exercise association.
For instance, active participants were more likely to be men, to be younger, and to weigh slightly less.
They were also less likely to be smokers and more likely to currently be in employment.
Meanwhile, those struggling with insomnia were more likely to be women and more likely to be overweight.
In terms of nationalities, participants in Norway were most likely to be persistently physically active, while participants in Spain were most likely to be persistently physically inactive.
But the researchers say their study still draws a crucial link between exercise and sleep – and particularly between a lack of exercise and insomnia.
Study co-author Dr. Erla Bjornsdottir, of Reykjavik University, Iceland, said: “Our results are in line with previous studies that have shown the benefits of exercise on symptoms of insomnia.”
Co-author Professor Elin Helga Thorarinsdottir added: “While we relied on subjective assessment via participant questionnaires, our study does show the importance of consistency in exercising over time – because the association between sleep and exercise was lost for initially active subjects who became inactive.”
