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Exercise training improves sleep quality: A randomized controlled trial.

Lucas Jurado-Fasoli1,2, Alejandro De-la-O1, Cristina Molina-Hidalgo1

  • 1Departament of Medical Physiology, School of Medicine, University of Granada, Granada, Spain.

European Journal of Clinical Investigation
|January 29, 2020
PubMed
Summary
This summary is machine-generated.

Regular exercise, including high-intensity interval training with electromyostimulation (HIIT-EMS), improves subjective sleep quality in sedentary adults. HIIT-EMS also enhanced objective sleep measures like total sleep time and efficiency.

Keywords:
concurrent traininghigh-intensity interval trainingsleep qualitysleep quantitywhole-body electromyostimulation

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Area of Science:

  • Exercise physiology
  • Sleep science
  • Sports medicine

Background:

  • Exercise is a promising non-pharmacological approach for enhancing sleep quality.
  • Sedentary lifestyles are often associated with poor sleep.
  • Understanding the impact of different exercise types on sleep is crucial.

Purpose of the Study:

  • To investigate the effects of various exercise training modalities on sleep quality parameters.
  • To compare the impact of high-intensity interval training (HIIT) and HIIT with whole-body electromyostimulation (HIIT-EMS) on sleep.
  • To evaluate changes in both subjective and objective sleep measures.

Main Methods:

  • 69 middle-aged sedentary adults were randomized into four groups: control, World Health Organization physical activity recommendations, HIIT, and HIIT-EMS.
  • Sleep quality was assessed using the Pittsburgh Sleep Quality Index (PSQI) for subjective measures.
  • Objective sleep data were collected using accelerometers to measure parameters like total sleep time and efficiency.

Main Results:

  • All exercise intervention groups demonstrated a significant reduction in the PSQI global score, indicating improved subjective sleep quality.
  • The HIIT-EMS group showed significant improvements in all objective accelerometer-measured sleep parameters.
  • Specifically, the HIIT-EMS group experienced increased total sleep time and sleep efficiency, and decreased wake after sleep onset.

Conclusions:

  • Exercise training, regardless of modality, effectively improves subjective sleep quality in sedentary middle-aged adults.
  • HIIT-EMS training demonstrated a significant positive impact on objective sleep quality parameters after a 12-week intervention.
  • While HIIT-EMS showed notable objective improvements, these changes were not statistically different from other exercise modalities studied.