A new 10-year study published in BMJ Open suggests that regular exercise can significantly improve sleep quality and reduce symptoms of insomnia. The study, conducted by researchers from nine European countries, found that persistent physical activity offers the most benefits.

The study, which drew from the European Community Respiratory Health Survey, included 4,399 participants (2,085 men and 2,254 women) from 21 centers. The participants answered questions about their physical activity at baseline (1998-2002) and again 10 years later (2011-2014).

The findings revealed that consistently exercising 2-3 times a week over the long term is associated with a lower current risk of insomnia and the ability to achieve 6-9 hours of sleep per night, as recommended. Participants who reported exercising at least two or more times a week for at least 1 hour were classified as physically active.

Over the 10-year period, the study observed four groups of participants. 37% (1,601) were persistently inactive, 18% (775) became physically active, 20% (881) became inactive, and 25% (1,082) were persistently active. Notably, those who were persistently active were more likely to be men, younger, and weigh slightly less. They were also less likely to be current smokers and more likely to be currently employed.

After adjusting for various factors such as age, gender, weight, smoking history, and study center, the study found that those who were persistently active were significantly less likely to have difficulty falling asleep (42% less likely), experience any symptoms of insomnia (22% less likely), and report 2 or 3 insomnia symptoms (37% less likely). Age, gender, and weight were independently associated with insomnia symptoms.

Furthermore, persistently active participants were more likely to be categorized as normal sleepers, while persistently inactive individuals were least likely to fall into that category. Those who became physically active were also 21% more likely to be normal sleepers compared to those who remained inactive.

The researchers emphasize the importance of consistency in exercising over time, as the beneficial association between physical activity and insomnia symptoms was lost for initially active subjects who became inactive. However, the study's findings are limited by the subjective assessment of physical activity levels through questionnaires.

Overall, this study adds to the growing body of evidence that regular exercise is not only associated with better overall health but also promotes better sleep quality and alleviates symptoms of chronic insomnia. The researchers encourage individuals to engage in consistent physical activity to reap the benefits of improved sleep.