A research study finds aerobic exercise improves sleep

Northwestern Medicine has conducted a small research study on the effects of aerobic exercise in middle-age and older adults. The study found that aerobic exercise improves sleep, vitality, and mood of those experiencing insomnia.

The study included 23 adults, mostly women 55 and older with diagnosed insomnia, those who had difficulty falling asleep and/or staying asleep with impaired daytime functioning. After a conditioning period, the aerobic exercise group exercised for 2 twenty minute sessions four times per week or one 30-to-40 minute session four times per week, both for 16 weeks. Participants exercised at 75% of their maximum heart rate by choosing at least two activities including walking, stationary bicycle, or treadmill. Those in the non-exercise group participated in recreational or educational activities such as cooking class or museum lecture, meeting for 45 minutes three to five times a week for 16 weeks. Both groups received sleep hygiene education.

The results of the study showed exercise improved sleep quality, resulted in less depressive symptoms, and less daytime sleepiness.  

Phillis Zee, MD, PhD, Director of the Sleep Disorders Center at the Northwestern Medicine and senior author of the study to be published in Sleep Medicine says, “By improving a person's sleep, you can improve their physical and mental health”. She adds, “Sleep is a barometer of health, like someone's temperature. It should be the fifth vital sign. If a person says he or she isn't feeling well, we know they are more likely to be in poor health with problems managing their hypertension or diabetes.”

The primary author of the published study is Kathryn Reid, PhD. This study was funded by the National Institute of Aging and will be published in the October issue of Sleep Medicine.