How does regular physical exercise affect our sleep? Psychologist Erla Björnsdóttir from the University of Reykjavik (Iceland) investigated this question with an international research team. Data from the “European Study on Respiratory Diseases in Adults”, which were collected in nine European countries within ten years, were analyzed. More than 4,300 people between the ages of 39 and 67 took part. The results have now been published in the specialist journal “BMJ Open”. And it turns out that regular exercise has a positive effect on sleep.
25 percent of those surveyed did sports two to three times a week over the entire long-term study period, 37 percent did not do it and 38 percent changed their sports behavior within the ten years. By the way, the most athletic test subjects were from Norway, while those from Spain and Estonia were the least athletic.
It turned out that the athletic participants had fewer problems falling asleep, struggled less with sleep disorders and also got the recommended six to nine hours of sleep every day. Those who were consistently active were 55% more likely to sleep normally, and those who became active over time were 21% more likely to sleep normally.
Fast walking or yoga also has a positive effect
The reasons for the connection between exercise and sleep could be that exercise makes you tired and also reduces stress levels. In addition, the body is generally fitter, which reduces the risk of pauses in breathing at night and sleep disorders, according to the experts. In addition, physical activity would better regulate the body’s internal clock.
According to Björnsdóttir, in an interview with science.orf.at, it doesn’t matter what sport you practice. Moderate sports such as brisk walking or yoga also have a positive effect on sleep quality. The time of day in which the sports session takes place is more important. The afternoon is most effective, but you should avoid physical exertion three hours before falling asleep because of its stimulating effect.
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