People sleep significantly better and feel more alert during the day  if they get at least 150 minutes of exercise a week, a new study  concludes.

A nationally representative sample of more than 2,600 men and women,  ages 18-85, found that 150 minutes of moderate to vigorous activity a  week, which is the national guideline, provided a 65% improvement in  sleep quality. People also said they felt less sleepy during the day,  compared to those with less physical activity.

The study, out in the December issue of the journal Mental  Health and Physical Activity, lends more evidence to mounting  research showing the importance of exercise to a number of health  factors.

Among adults in the United States, about 35% to 40% of the  population has problems with falling asleep or with daytime sleepiness.

“We were using the physical activity guidelines set forth for  cardiovascular health, but it appears that those guidelines might have a  spillover effect to other areas of health,” said Brad Cardinal, a  professor of exercise science at Oregon State University and one of the  study’s authors.

“Increasingly, the scientific evidence is encouraging as regular  physical activity may serve as a non-pharmaceutical alternative to  improve sleep.”

After controlling for age, BMI (Body Mass Index), health status,  smoking status, and depression, the relative risk of often feeling  overly sleepy during the day compared to never feeling overly sleepy  during the day decreased by 65% for participants meeting physical  activity guidelines.

Similar results were also found for having leg cramps while sleeping  (68% less likely) and having difficulty concentrating when tired (45%  decrease).

“Our findings demonstrate a link between regular physical activity  and perceptions of sleepiness during the day, which suggests that  participation in physical activity on a regular basis may positively  influence an individual’s productivity at work, or, in the case of a  student, influence their ability to pay attention in class,” said Paul  Loprinzi, assistant professor at Bellarmine University and lead author  of the study.(Courtesy:SleepReview)

Related Posts with Thumbnails

Tagged with:

Filed under: AnxietyCardiovascular DiseaseDaytime SleepinessDepressionFatigueHeadacheHeart ProblemsHigh Blood PressureObesityObstructive Sleep ApneaOther DisordersSleepSleep ApneaSleep Apnea AwarenessSleep DeprivationSleep Disordered BreathingSleep DisordersSleep ProblemsStress

Like this post? Subscribe to my RSS feed and get loads more!