What’s an easy way to treat insomnia?

“Acute moderate-intensity aerobic exercise appears to reduce pre-sleep anxiety and improve sleep in patients with chronic primary insomnia.”

Study Objectives: The aim was to assess and to compare the acute effects of three different modalities of physical exercise on sleep pattern of patients with chronic primary insomnia.

Methods: Forty-eight insomnia patients, 38 female (mean age 44.4 ± 8 y) were randomly assigned to 4 groups: control (CTR, n = 12), moderate-intensity aerobic exercise (MAE, n = 12), high-intensity aerobic exercise (HAE, n = 12), and moderate-intensity resistance exercise (MRE, n = 12). The patients were assessed on sleep pattern (by polysomnogram and daily sleep log) and anxiety (STAI) before and after the acute exercise.

Results: The polysomnogram data showed reduction in the sleep onset latency (SOL) (55%) and in the total wake time (TWT) (30%); increase in total sleep time (TST) (18%), and in the sleep efficiency (SE) (13%) in the MAE group. The daily sleep log data showed increase in the TST (26%) and reduction in the SOL (39%). In addition, reduction (15%) in anxiety was also observed after moderate-intensity aerobic exercise.

Conclusions: Acute moderate-intensity aerobic exercise appears to reduce pre-sleep anxiety and improve sleep in patients with chronic primary insomnia.