Scientists have found that exercise can significantly improve sleep

The results of the study were published in the journal JAMA Network Open.

The study included 112 women between the ages of 18 and 30 who had sedentary lifestyles and complained of poor sleep.

Details

The scientists divided the participants into four groups:

• a group with regular, intense exercise
• a group with sleep advice
• a group that combined both approaches
• a control group with no changes.

The workouts took place three times a week and lasted between 40 and 60 minutes. They included intense exercises with their own body weight - without heavy sports equipment.

The sleep improvement programme included regime recommendations as well as the use of a mobile app based on cognitive behavioural therapy for insomnia.

Results

The group that combined exercise and sleep recommendations had the best results.

Compared to the control group participants, they:

• slept about 5.6 per cent more time in bed
• spent 30 minutes less time awake at night
• woke up less often during sleep.

In addition, the participants improved several health indicators, including cholesterol levels and waist size.

Benefits

According to the researchers, combining regular exercise and healthy sleep habits can be a simple way to combat insomnia.

Lack of sleep is associated with an increased risk of:

• cardiovascular disease
• obesity
• depression
• metabolic disorders.

Researchers believe that these lifestyle changes may help improve not only sleep, but also overall health.

Limitations of the study

The authors note that only young women participated in the study. Therefore, the results may differ in men or older people.

More research is needed to confirm the findings.

Background

Sleep problems are becoming increasingly common around the world. Chronic insomnia can seriously affect physical and mental health.

Source

The study is published in the medical journal JAMA Network Open.

Borui Zhang et al, High-Intensity Circuit Training Plus Sleep Health Intervention for Sleep Improvement, JAMA Network Open (2026)