Insomnia: Cardiovascular Exercise May Reduce the Need for Sleeping Pills

New research shows that people who maintain good cardiorespiratory fitness are less likely to use prescription sleep aids.
•A recent study suggests that people who are physically fit are less likely to need prescription sleep aids.
•The findings show that moderate- to vigorous-intensity exercise for 75 minutes per week maintains good cardiorespiratory fitness and promotes optimal sleep.
•To improve sleep hygiene, experts say 30 minutes of daily exercise could be beneficial for some people.
•Having a consistent exercise routine may matter more than what time of day you exercise.
If you have difficulty sleeping, you’re not alone. In fact, 1 in 3 adultsTrusted Source don’t get enough sleep.
A lack of quality sleep can negatively affect your ability to function on a daily basis. That’s why many people who have insomnia may turn to sleeping pills to get some much-needed shuteye.
But according to a recent study from Norwegian researchers, there is another solution for insomnia that may reduce the need for sleep aids: cardiovascular fitness.
The research, recently published in Mayo Clinic Proceedings, shows that people who maintain good cardiorespiratory fitness through regular bouts of moderate- to vigorous-intensity exercise are less likely to take prescription sleep aids.

Effects of cardiorespiratory fitness on sleep

“Cardiorespiratory fitness reflects your cardiovascular health and the supply of oxygen throughout your body, and to increase (or maintain) your fitness level a moderate or vigorous intensity of physical activity is required (70–۸۵% of maximum heart rate) for 75 minutes a week,” Ernstsen said.

Indeed, the findings show that consistent moderate- to vigorous-intensity exercise lowers the risk of severe sleep problems.
Morning vs. evening exercise: What time of day is best?
Good sleep hygiene is crucial for health and well-being.

But when it comes to exercising in the morning versus evening to promote good sleep hygiene, there’s no consensus about which time of day is better.
“Some people find that morning exercise helps them feel more alert and awake during the day, while others find that evening exercise helps them relax and unwind after a long day,” Lalitha McSorley, a physiotherapist with Brentwood Physiotherapy Clinic in Calgary, Alberta, Canada.
“Ultimately, it’s up to each individual to experiment with different times of day to see what works best for them.”

Morning exercise

According to McSorley, exercising first thing in the morning can help shift your body’s natural circadian rhythm so that you’re more alert in the morning and thus more tired at night.
While this shift in your body’s sleep-wake rhythm could make it easier to fall asleep, McSorley added that it doesn’t play much of a role in the quality of sleep.
Still, morning exercise seems to have a protective effect on cardiovascular events like strokeTrusted Source, Ernstsen added.

Evening exercise

Some research suggests that exercising in the evening may interfere with restful sleep.
Be that as it may, many people find that exercising in the evening helps them wind down. Others may find that evening exercise is the only time their schedule will accommodate.
How much exercise do you need to sleep better?
When it comes to how much physical activity you need to sleep better, consistency may ultimately matter more than the time of day you exercise.
McSorley recommended aiming for at least 30 minutes of daily exercise to promote better sleep.

Takeaway

A new study shows that maintaining cardiorespiratory fitness could improve sleep quality and quantity.
Engaging in moderate- to vigorous-intensity exercise for 75 minutes a week was associated with a decreased risk of taking prescription sleeping aids.
Whether you exercise in the morning versus evening may depend on what allows you to maintain a consistent schedule.
And if exercising still isn’t enough to help you sleep at the end of the day, you may wish to talk with your doctor about natural and prescription sleep aids to help you decide what’s best for you.