Exercising at least twice a week significantly cuts insomnia risk, says study

Research indicates that individuals who engage in regular physical activity have a reduced risk of experiencing insomnia symptoms and are less likely to have very short or very long sleep durations.

A study found that exercising at least twice a week significantly lowers the risk of insomnia. Specifically, people who maintained a consistent exercise routine were 42% less likely to struggle with falling asleep and 22% less likely to report insomnia symptoms.

Furthermore, those who continued exercising over the long term had a 55% higher likelihood of being normal sleepers (getting six to eight hours of sleep) compared to inactive individuals. Additionally, consistent exercisers were 29% less likely to be short sleepers (sleeping under six hours per night) and 52% less likely to sleep excessively (over nine hours per night).

The study analyzed data from 4,339 people across nine European countries, with an equal gender split. Participants were surveyed about their exercise habits at the study’s outset and again a decade later.

Individuals who exercised at least twice a week for at least an hour were categorized as physically active. Those who maintained this level of activity over the ten-year period were labeled as persistently active (25%), while 37% were consistently non-active.

Notably, the analysis revealed that physically active individuals face a lower risk of insomnia symptoms and extreme sleep durations, both short and long. However, the researchers, including academics from Imperial College London and Reykjavik University, cautioned that these sleep benefits could diminish if people cease exercising.

Huw Edwards, chief executive of ukactive, the trade body for the physical activity sector, said: "This study shows the essential role that physical activity can play in lowering the risk of insomnia and we know that a good night's sleep helps us to feel better and be more productive the following day."