The effect of physical activity on sleep quality: a systematic review (original) (raw)
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The effects of physical activity on sleep: a meta-analytic review
Journal of Behavioral Medicine, 2015
A significant body of research has investigated the effects of physical activity on sleep, yet this research has not been systematically aggregated in over a decade. As a result, the magnitude and moderators of these effects are unclear. This meta-analytical review examines the effects of acute and regular exercise on sleep, incorporating a range of outcome and moderator variables. Pub-Med and PsycINFO were used to identify 66 studies for inclusion in the analysis that were published through May 2013. Analyses reveal that acute exercise has small beneficial effects on total sleep time, sleep onset latency, sleep efficiency, stage 1 sleep, and slow wave sleep, a moderate beneficial effect on wake time after sleep onset, and a small effect on rapid eye movement sleep. Regular exercise has small beneficial effects on total sleep time and sleep efficiency, small-to-medium beneficial effects on sleep onset latency, and moderate beneficial effects on sleep quality. Effects were moderated by sex, age, baseline physical activity level of participants, as well as exercise type, time of day, duration, and adherence. Significant moderation was not found for exercise intensity, aerobic/anaerobic classification, or publication date. Results were discussed with regards to future avenues of research and clinical application to the treatment of insomnia.
Exercise training improves sleep quality: A randomized controlled trial
European Journal of Clinical Investigation, 2020
BackgroundExercise 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 & methodsA 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.ResultsAll 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.ConclusionIn conclusion, exerci...
Interrelationship between Sleep and Exercise: A Systematic Review
Advances in Preventive Medicine, 2017
Although a substantial body of literature has explored the relationship between sleep and exercise, comprehensive reviews and definitive conclusions about the impact of exercise interventions on sleep are lacking. Electronic databases were searched for articles published between January 2013 and March 2017. Studies were included if they possessed either objective or subjective measures of sleep and an exercise intervention that followed the guidelines recommended by the American College of Sports Medicine. Thirty-four studies met these inclusion criteria. Twenty-nine studies concluded that exercise improved sleep quality or duration; however, four found no difference and one reported a negative impact of exercise on sleep. Study results varied most significantly due to participants’ age, health status, and the mode and intensity of exercise intervention. Mixed findings were reported for children, adolescents, and young adults. Interventions conducted with middle-aged and elderly adu...
Exercise can improve sleep quality: a systematic review and meta-analysis
PeerJ
Background Insomnia is common. However, no systematic reviews have examined the effect of exercise on patients with primary and secondary insomnia, defined as both sleep disruption and daytime impairment. This systematic review and meta-analysis aimed to examine the effectiveness/efficacy of exercise in patients with insomnia. Methods We searched the Cochrane Central Register of Controlled Trials, MEDLINE, Embase, PsycINFO, World Health Organization International Clinical Trials Registry Platform, and ClinicalTrials.gov to identify all randomized controlled trials that examined the effects of exercise on various sleep parameters in patients with insomnia. All participants were diagnosed with insomnia, using standard diagnostic criteria or predetermined criteria and standard measures. Data on outcome measures were subjected to meta-analyses using random-effects models. The Cochrane Risk of Bias Tool and Grading of Recommendations, Assessment, Development, and Evaluation approach were...
A Cross Sectional Study on Effect of Physical Activity on Improving Sleep Quality Among Young Adults
https://www.ijhsr.org/IJHSR\_Vol.13\_Issue.2\_Feb2023/IJHSR-Abstract09.html, 2023
To investigate the effectiveness of physical activity on improving sleep quality in student population. Methods: Cross sectional study design. A total of 93 College students were taken, 60 subjects met the inclusion criteria and were allocated into two groups based on the 5-item physical activity questionnaire, very high level, high level and acceptable level are categorized in group-A (N= 20, Physically active) and low active level and inactive level are categorized in group-B (N= 40, Physically inactive/Sedentary). Sleep quality was assessed using the Pittsburgh Sleep Quality Index (PSQI). The questionnaire is valid, reliable and consists of ten main questions comprising of 19 selfrated subjective questions. The answers to the questions generate seven component scores. These components include sleep quality, sleep latency, sleep duration, habitual sleep efficiency, sleep disturbances, sleep medication use, and daytime dysfunction. The scores of these questions were dichotomized into the seven main components, with a range of 0 to 3 per each component, and a maximum score of 21 and a minimum of 0 for the whole questionnaire. A global PSQI score of 5 and total sleep time (TST) of 7 hours were used to differentiate between poor and good sleepers. Results: Independent t test was used to differentiate the mean significance difference between continuous variables. Both the groups have shown difference in their global score as well as in component scores. Statistical analysis of the data revealed that physically active subjects showed better sleep quality when compared to physically inactive subjects. Conclusion: The study showed a moderate inverse association between reported physical activity and PSQI, meaning that the more people report being physically active, the better their overall sleep quality. In addition, it was found that a high percentage of people who reported low physical activity also reported poor sleep quality on the PSQI. This may indicate that people with less physical activity are more likely to have overall poor sleep quality. Thus, this study concludes that physical activity has a significant effect in improving sleep quality in healthy individuals.
Journal of Ageing and Longevity
Introduction: Aging is directly related to sleep problems. Primary insomnia has a negative impact on the lives of elderly adults, altering cognitive and metabolic functions. Physical activity is positively related to improvement in sleep quality. The objective of this systematic review was to analyze the effects of physical activity programs in healthy elderly individuals aged 60 years or older, using the Pittsburgh Sleep Quality Index (PSQI) as a tool. Methods: The search was performed in the PubMed and Scielo databases, July 2021. Only randomized clinical trials that evaluated the role of physical exercise in the sleep quality of elderly patients were selected by two independent reviewers. Results: The result of the PSQI analysis showed that compared with the control condition, the exercise intervention was beneficial for the groups with insomnia (SMD: −0.57; 95% CI: −0.73 to −0.4; p < 0.00001; I2 = 53%) and without insomnia (SMD: −0.61; 95% CI: −0.75 to −0.47; p < 0.00001; ...
Iranian Red Crescent Medical Journal, 2014
Background: Sleep is considered as one of the most important factors, directly influencing mental and physical health components. In the last decade, low sleep quality -i.e. poor sleep -has become one of the major problems of the individuals, especially in middle-aged women. Low quality sleep also directly influences memory, functional components, nutrition, and mood. Objectives: This study aims to detect the effect of selected aerobic exercises on sleep quality in non-athlete middle-aged women. Materials and Methods: Fifteen non-athlete middle-aged women participated in this study, all of them suffered from insomnia. Pittsburgh questionnaire was used for determining sleep quality in this sample. Four indices including sleep duration, sleep disturbance, sleep latency, and sleep efficiency have been investigated through this. The period of exercises included eight weeks, three one-hour sessions each week. The sample group was trained during eight weeks through performance of selected aerobic exercises including three groups: sequential movements equip mental movement and movements on the pad. The selected protocol included performance of exercises: 10 minutes for warm up, 10 minutes for sequential movements, 20 minutes for movements by using equipment, 15 minutes for movements performed on the pad, and 5 minutes for cooling down. The exercises during the first four weeks have been presented with 60% increase of the heart rate, and 75% increase during the second four weeks. The sample group was provided with Pittsburgh questionnaire at the beginning of the exercises and the end of each week. The information of each person was registered.
Sleep Quality Improvement and Exercise: A Review
Changing times and advancements in technology have taken a toll on human health. Poor sleep quality is rampant in every age group thus an apharmacological cure is slowly becoming a necessity of the times. Exercises/physical activities are a strong contender in the race. But still a lot work has to be done to finally conclude about its efficacy as the treatment. This article aims at reviewing the relation between sleep quality and exercise. This article reviews the experimental and epidemiological work done on the topic along with the reviews published on the same. The emphasis here is on the studies done and the possible mechanisms underlying the relationship. The article also talks about the lacunae in research and future directions for research.
Effect of different types of exercise on sleep quality of elderly subjects
Sleep Medicine, 2016
Objective/background: There are still many gaps i n r e s e a r c h concerning the effect of different physical training modalities on sleep quality in the elderly population. Thus, the objective of the present study was to compare the quality of sleep of hypertensive elderly subjects submitted to two types of training, (ie, aerobic exercise alone or combined aerobic and resistance training). Patients/Methods: Participants aged 60 to 75 years were randomized to three groups: aerobic group (AG), combined aerobic and resistance group (ARG), and control untrained group (CG). Training lasted 10 consecutive weeks with 30 uninterrupted sessions. The actigraph (Actiwatch Minimitter Company, INC-Sunriver, OR, USA) was placed on the non-dominant wrist and activities were monitored continuously while being recorded at one minute intervals. The participants kept the device for a period of 96 hours before the first and last training sessions. Results: There was a reduction of sleep fragmentation index of 18.9 for AG and 13 for ARG (p ˂0.01) and the sleep efficacy was improved in the exercise groups, with a 5.6% increase for AG (p=0.02) and a 6.1% increase for ARG (p=0.01). After training, percentage of minutes motionless was increased by 8.2% for AG and by 6.9% for ARG (p˂0.01), indicating improved sleep quality. A reduction in total activity score during sleep was observed for AG and ARG (p˂0.01). Conclusions: The two types of exercise performed for 10 weeks similarly improved sleep quality, thus reducing the fragmentation index, the percentage of minutes in motion and total activity score, and increasing sleep efficacy.