- About 33% of higher education students reported sleep disturbances during the COVID-19 pandemic.
- Moderate to vigorous physical activity (MVPA) improved sleep efficiency for young adults with insomnia symptoms.
- Increased light physical activity (LPA) was linked to poorer sleep quality in insomniacs.
- Sedentary behavior, often considered harmful, was associated with improved sleep for those with insomnia.
- Study findings suggest physical activity influences sleep differently for those with and without insomnia.
Getting quality sleep is essential for overall well-being, yet many young adults struggle with sleep disturbances. Common problems like insomnia, sleep apnea, and restless legs syndrome can lead to difficulty falling asleep, staying asleep, or feeling rested. A recent study explored how daily physical activity affects sleep quality, particularly in those with insomnia symptoms. The findings reveal interesting insights into how different activity levels impact sleep, offering potential strategies for improving rest.
The State of Sleep Problems Among Young Adults
How Common Are Sleep Issues?
Sleep disorders are becoming increasingly common among young adults, affecting both academic performance and mental well-being. The fast-paced nature of student life, combined with stress, irregular sleep schedules, and the excessive use of screens, contributes significantly to sleep disturbances.
Insomnia: The Most Prevalent Sleep Disorder
One of the most widespread issues young adults face is insomnia, characterized by difficulty falling asleep, staying asleep, or waking up feeling unrefreshed. Insomnia can be acute, lasting a few days or weeks due to stress or life changes, or chronic, persisting for months.
Other Common Sleep Disorders
- Sleep Apnea – A condition where breathing repeatedly stops and starts, often caused by airway obstruction.
- Restless Legs Syndrome (RLS) – A neurological disorder causing an uncontrollable urge to move the legs, worsening at night.
- Delayed Sleep Phase Disorder (DSPD) – A circadian rhythm issue where individuals fall asleep and wake up much later than socially acceptable times.
Alarming Sleep Statistics
- During the COVID-19 pandemic, 33% of higher education students reported sleep disturbances, highlighting an increasing trend of poor sleep habits.
- 40% of Chinese university students reported sleeping fewer than 7 hours per night, below the recommended range for optimal health.
Research Overview: Studying the Link Between Daily Activity and Sleep Quality
To better understand how daily activity influences sleep quality, a study was conducted in Shenzhen, China, involving 147 university students aged 18 to 29. Participants tracked their physical activity and sleep for seven days and eight nights using Fitbit Inspire HR wristbands and completed daily self-assessment questionnaires evaluating sleep quality.
How Researchers Categorized Physical Activity
The study classified daily activity into three main categories:
- Moderate to Vigorous Physical Activity (MVPA): Exercises that significantly raise heart rate, such as running, cycling, and high-intensity workouts.
- Light Physical Activity (LPA): Low-intensity movements like walking, stretching, or casual daily movements.
- Sedentary Behavior: Prolonged inactivity involving sitting or lying down for extended periods.
Who Had Insomnia?
Participants also completed an insomnia symptom assessment over the past month, dividing them into two groups:
- Non-Insomnia Group – Those without notable sleep disturbances.
- Insomnia Group – Individuals exhibiting symptoms such as difficulty falling asleep, reduced sleep quality, or frequent night awakenings.
Key Findings: How Activity Influences Sleep Quality
Different Effects for Those With and Without Insomnia
One of the study’s most significant findings was the difference in physical activity’s effect on sleep quality between those with and without insomnia:
- For those without insomnia: No clear link between activity level and sleep quality.
- For those with insomnia: Sleep efficiency improved on days when participants engaged in more moderate to vigorous activity or even increased sedentary behavior.
Does Light Physical Activity Harm Sleep Quality for Insomniacs?
Surprisingly, increased light activity led to worsened sleep efficiency for those suffering from insomnia. This seems counterintuitive since physical activity is typically promoted for better sleep.
Why Might Light Activity Disrupt Sleep?
- Insufficient Fatigue: Light activity may not tire the body enough to trigger deep sleep.
- Routine Disruption: Switching from a largely sedentary or high-intensity exercise regime to light activity may throw off the body’s accustomed rest patterns.
- Higher Stress Levels During Movement: Some light activities, like prolonged standing or casual walking under stressful conditions, may contribute to increased mental alertness rather than relaxation.
The Role of Moderate to Vigorous Exercise and Sedentary Behavior
Contrary to common beliefs that all sedentary behavior is harmful, the study found something unexpected:
Moderate to Vigorous Physical Activity (MVPA) Improved Sleep for Insomniacs
- High-intensity exercise helps regulate the circadian rhythm, promoting deeper and more restorative sleep.
- Engaging in vigorous workouts can increase sleep drive, making it easier to fall asleep faster and stay asleep longer.
Sedentary Behavior Also Improved Sleep
- While prolonged inactivity is often linked to poor health, occasional sedentary behavior in the evening may help the body wind down, conserving energy for rest.
- Sitting or lying down to relax after moderate exercise might contribute to better sleep efficiency.
Practical Implications: How Young Adults Can Optimize Their Sleep
Based on the research findings, here are science-backed strategies to enhance sleep quality:
For Individuals with Insomnia
- Engage in Moderate to Vigorous Physical Activity Daily
- Activities like jogging, swimming, or cycling can enhance sleep quality over time.
- Avoid Replacing Intense Activity with Light Physical Activity
- Switching to too much light exercise (like excessive stretching or slow walking) might worsen sleep quality for those prone to insomnia.
- Allow Time to Wind Down After Activity
- Avoid intense exercises immediately before bed, as they can raise body temperature and delay sleep onset.
For the General Population
- Maintain Consistent Activity Levels
- Irregular exercise schedules may disrupt your body’s ability to regulate sleep cycles naturally.
- Prioritize Relaxation Before Sleep
- Reducing stress and engaging in calming activities before bed, like reading or meditation, may contribute to better rest.
Considerations and Study Limitations
While the study sheds valuable light on the relationship between daily activity and sleep quality, it’s important to acknowledge some limitations:
Lack of Psychological & Environmental Context
- The study focused primarily on physical activity levels but did not factor in psychological influences, stress levels, diet, or lifestyle habits that may also impact sleep.
Short-Term Study Duration (7 Days)
- A limited study period restricts long-term conclusions about habits and their cumulative effect on sleep.
Participants Were All University Students
- Findings may not apply to older adults, professionals, or individuals with different lifestyle routines.
Final Thoughts
This study highlights that the relationship between physical activity and sleep varies based on insomnia symptoms. While vigorous exercise and even some sedentary habits may improve sleep efficiency in insomniacs, light physical activity has the opposite effect.
For those struggling with sleep, strategically incorporating moderate-to-intense workouts while minimizing unnecessary light physical activity could make a difference. However, more research is needed to explore how mental health, stress, and different lifestyles influence this connection.
If you struggle with poor sleep, experiment with different activity levels and track your results—small lifestyle adjustments could lead to more restful and rejuvenating sleep.
Citations
- Liang, K., Le, F., Chi, P., Chen, S., Huang, L., & Chi, X. (2024). Move more today, sleep better tonight? Daily associations between physical activity and sedentary behavior with sleep among young adults with and without insomnia symptoms. Psychology of Sport & Exercise.
