Insomnia is a common problem of sleep leaving millions awake for hours at night. Many interventions are tried, some successfully, some without success. Often the most effective techniques over the long term are behavioral techniques such as consistent bedtime, relaxing nighttime routine without work and stimulating media, etc.
Regular aerobic exercise during the day improves nighttime sleep quality as well. A study from Northwestern Medicine reported in Sleep Review in the October 27, 2010 issue included 23 sedentary insomniac women who were enrolled in a 30-40 min/day stationary bicycle or treadmill program 4 days per week for 16 weeks. A control group had 45 minuted meetings instead of exercise.
Both groups had exercise about good sleep behaviors.
Exercise improved self-reported sleep quality in the exercise group with participants no longer describing themselves as poor sleepers. They described fewer depressive symptoms and less daytime sleepiness as well. These improvements were not seen in the control group.
For those suffering from insomnia, regular aerobic exercise is an effective intervention. Consistently applying an exercise regime may be one of the most helpful tools for treating insomnia.
Darius Zoroufy, M.D.
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