Confirmed: Exercise Improves Sleep…

Thursday, May 16, 2024.

As a recent study affirms, science has finally confirmed what many suspected to be true: exercise indeed improves sleep quality.

While some may not subjectively feel the effects, this naturalistic study demonstrates a clear link between exercise and improved sleep metrics, particularly in the realm of non-rapid eye movement (NREM) sleep.

NREM sleep is crucial for its restorative properties, constituting three of the four sleep phases. This study reveals that exercise enhances NREM sleep, leading to more time spent in this deep sleep phase. Additionally, individuals who exercised experienced faster entry into the rapid eye movement (REM) stage, although they spent less time overall in this dreaming phase.

REM sleep, characterized by vivid dreaming and intense brain activity comparable to wakefulness, is a critical component of the sleep cycle. Despite spending less time in REM sleep, individuals who engaged in more physical activity reported improved well-being, higher energy levels, and reduced stress, all of which contribute to better sleep.

How the study was conducted

In the study, 82 adults wore Fitbits, wrist-worn devices that track activity levels. Data collected over several weeks revealed a significant association between physical activity and sleep quality. The following day, low-intensity and moderate-to-vigorous activities were linked to better sleep, increased energy, and decreased stress levels.

Dr. Benjamin Baird, one of the study's co-authors, highlighted the importance of naturalistic studies over lab studies, noting that the former provides a more realistic view of participants' sleep patterns over time. He emphasized that while lab studies offer valuable insights, they are limited in their ability to capture the complexity of sleep in real-world settings.

According to Professor David M. Schnyer, another co-author, the study's key strength was the use of Fitbit or similar technology to measure sleep architecture. This approach, using accessible consumer devices rather than specialized scientific equipment, opens up new possibilities for studying sleep and its relationship to lifestyle factors and mood disorders outside of a laboratory setting.

Final thoughts

This study confirms that regular exercise, even low-intensity activities, can significantly improve sleep quality, energy levels, and stress management. Utilizing consumer technology like Fitbit allows for more accessible and realistic data collection, paving the way for future research into sleep and its broader implications for health and well-being.

There will be more findings like this coming down the pike.

Be Well, Stay Kind, and Godspeed.