Sleep scientists reveal how often to exercise to reduce insomnia risk

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When it comes to exercise, consistency really is key—not just for weight loss, but also for getting enough sleep, according to a study.

Insomnia is the most common sleep disorder in the United States, affecting roughly one in three Americans, according to the University of Missouri. This is a significant public health concern as sleep is essential for our mental and physical wellbeing, and not getting enough has been shown to contribute to heart disease, obesity, neurodegenerative disorders and depression.

Numerous studies have suggested that regular physical activity promotes better quality sleep and may improve symptoms of chronic insomnia, but exactly how much exercise is required has not been totally understood.

A woman appearing refreshed after a good night's sleep. Regular exercise over the long-term could significantly reduce your symptoms of insomnia, scientists say. fizkes/Getty

In the latest study, published in the journal BMJ Open, researchers from across Europe, led by Reykjavik University in Iceland, set about answering this question by analyzing data from 4,399 participants from the European Community Respiratory Health Survey.

Participants were asked questions on the frequency and duration of physical activity and symptoms of insomnia, nightly sleep duration, and daytime sleepiness. Individuals were classed as being physically active if they exercised at least two or more times per week for one hour a week or more.

The participants were selected from 21 different centers across nine European countries and, over the 10-year study period, 25 percent were persistently active, 18 percent became active, and 20 percent became inactive. A further 37 percent remained inactive, with less than one hour of exercise per week for the entire study period.

Those who were consistently active were slightly more likely to be men, younger and weigh slightly less than the other activity categories. Therefore, the researchers adjusted their results for age, sex, weight and smoking history. Even after these adjustments, participants who were persistently active two to three times per week over the study period were 42 percent less likely to find it difficult to fall asleep at night, and 22 percent less likely to have any symptom of insomnia.

Persistently active participants were also more likely to sleep for between six and nine hours, neither over nor under sleeping.

"Our results are in line with previous studies that have shown the beneficial effect of [physical activity] on symptoms of insomnia, but the current study additionally shows the importance of consistency in exercising over time, because the association was lost for initially active subjects who became inactive," the authors write.

Is there a health problem that's worrying you? Do you have a question about insomnia? Let us know via health@newsweek.com. We can ask experts for advice, and your story could be featured in Newsweek.

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