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How exercise influence sleep?

Slow-wave sleep

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Exercise plays a significant role in influencing sleep quality. Various studies have highlighted the impact of exercise on sleep patterns. Vigorous exercise, whether in the morning or evening, can lead to an increase in non-rapid eye movement (NREM) sleep duration, particularly sleep stage 2 extension, without significantly affecting other sleep parameters . Exercise has been found to improve sleep quality, insomnia severity, and sleep efficiency in middle-aged and older adults, with walking-based and mind-body exercises showing effectiveness . Additionally, moderate-intensity exercise programs have been associated with significant improvements in sleep outcomes in older adults, emphasizing the importance of exercise frequency and duration for enhancing sleep quality . Overall, exercise is considered a beneficial intervention for promoting better sleep efficiency and overall sleep quality, with different exercise intensities and frequencies offering varying benefits .

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Journal Article•DOI Effects of morning and evening physical exercise on subjective and objective sleep quality: an ecological study. Benoit Pairot de Fontenay, Yoann Blache, Ursula Debarnot - Show less +2 more 10 Jul 2023-Journal of Sleep Research	Exercise, regardless of timing, increases non-rapid eye movement (NREM) sleep duration, particularly extending stage 2 sleep. It enhances sleep quality without significant differences between morning and evening sessions.
Open access•Journal Article•DOI Exercise improves the quality of slow-wave sleep by increasing slow-wave stability. Insung Park, Javier Diaz, Sumire Matsumoto, Kaito Iwayama, Yoshiharu Nabekura, Hitomi Ogata, Momoko Kayaba, Atsushi Aoyagi, Katsuhiko Yajima, Makoto Satoh, Kumpei Tokuyama, Kaspar E. Vogt - Show less +11 more 24 Feb 2021-Scientific Reports 21 Citations	Exercise improves slow-wave sleep quality by enhancing stability, increasing delta power, and reducing REM latency, despite not subjectively enhancing sleep quality.
Open access•Journal Article•DOI Effect of Exercise on Sleep in the Middle-aged and Older adult: A Systematic Review and Meta-Analysis of Randomized Controlled Trials H.B. Eun, Seung-Soo Baek - Show less +1 more 28 Feb 2023-운동과학	Exercise improves sleep quality, insomnia severity, and sleep efficiency in middle-aged and older adults with sleep disorders. Walking-based and mind-body exercises are particularly effective, with 90-120 minutes per week recommended.
Journal Article•DOI Does exercise improve the sleep quality of older overweight or obese adults? Cynthia Gobbi, Priscila K. Morelhão, Braulio Henrique Magnani Branco, Sergio Tufik, Monica L. Andersen - Show less +4 more 10 Mar 2022-Psychogeriatrics	Exercise can improve sleep quality by increasing slow wave sleep, activating muscles to reduce sleep apnoea, and regulating hormones like leptin and ghrelin, benefiting older overweight adults' sleep patterns.

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Why engaging in vigorous physical activity close to bedtime lessens sleep quality?5 answersEngaging in vigorous physical activity close to bedtime can lessen sleep quality due to the physiological excitement it induces at bedtime, potentially disrupting the onset of sleep. Research suggests that late-night vigorous exercise can lead to extended non-rapid eye movement (NREM) sleep without significantly affecting overall sleep quality. In contrast, moderate-to-high pre-sleep exercise causing substantial physiological excitement at bedtime has been linked to delayed sleep onset, increased heart rate, and altered heart rate variability, all of which can negatively impact the ability to fall asleep. Therefore, the intensity and timing of physical activity play crucial roles in determining their effects on sleep quality, with vigorous exercise close to bedtime potentially hindering the initiation of sleep.

What is the relationship between sleep quality and physical activity?5 answersSleep quality is positively related to physical activity. Several studies have shown that higher levels of physical activity are associated with better sleep quality. In adolescents, both males and females, higher levels of physical activity are associated with improved sleep quality. However, males tend to have better sleep quality than females regardless of their level of physical activity. In individuals with type 2 diabetes, active physical activity and low levels of inflammatory markers are independently associated with high sleep quality. On the other hand, a study conducted on medical students did not find a significant relationship between physical activity and sleep quality. Overall, while the relationship between sleep quality and physical activity is generally positive, it may be influenced by factors such as gender, health conditions, and inflammatory markers.

Does exercise affect sleep in an older population?5 answersExercise has been shown to improve sleep quality in older adults. Various types of exercise, including yoga, multicomponent exercise, walking, cycling, pilates, and mind-body exercises, have been found to be effective in improving sleep quality. Exercise frequency of 90-120 minutes per week and moderate-intensity exercise for more than 30 minutes per day have been associated with improved sleep in middle-aged and older adults. Exercise interventions of 12 weeks to 6 months, with a frequency of three times per week, have shown the greatest improvements in sleep outcomes in older adults. Physical activity programs have been found to significantly improve perceived sleep quality in elderly individuals. Overall, exercise is an effective intervention for improving sleep quality in older adults, and different types and frequencies of exercise can be tailored to individual needs.

What is the effect of exercise on the quality of sleep in Egyptian people?5 answersExercise has been shown to have a positive effect on the quality of sleep. Numerous studies have explored the interaction between physical activity (PA) and sleep quality, illustrating the effect of physical exercise on sleep. Exercise can improve sleep by reducing sleep latency and increasing slow-wave sleep (SWS). In a study with sedentary middle-aged adults, exercise training, including high-intensity interval training (HIIT) and high-intensity interval training with whole-body electromyostimulation training (HIIT-EMS), improved subjective sleep quality and objective sleep quality parameters such as total sleep time, sleep efficiency, and wake after sleep onset. Exercise training has also been found to improve sleep disturbances in various aspects, as shown in a systematic review and meta-analysis of randomized control trials. Although there is no specific mention of the effect of exercise on the quality of sleep in Egyptian people, the overall evidence suggests that exercise can have a positive impact on sleep quality.

What are the mechanisms by which exercise improves sleep quality?5 answersStep 1: Answer without citation Exercise can improve sleep quality by increasing slow-wave sleep (SWS) and reducing sleep latency. It can also lead to changes in gut flora, affecting sleep quality. Regular exercise at a certain intensity and duration can help increase melatonin production, which in turn reduces sleep disorders. Additionally, exercise training induces an improvement in subjective sleep quality and can improve objective sleep quality parameters, such as total sleep time, sleep efficiency, and wake after sleep onset. Step 3: Answer with citation Exercise can improve sleep quality by increasing slow-wave sleep (SWS) and reducing sleep latency. It can also lead to changes in gut flora, affecting sleep quality. Regular exercise at a certain intensity and duration can help increase melatonin production, which in turn reduces sleep disorders. Additionally, exercise training induces an improvement in subjective sleep quality and can improve objective sleep quality parameters, such as total sleep time, sleep efficiency, and wake after sleep onset.

Sleep and exercise: a reciprocal issue?4 answersExercise and sleep have a reciprocal relationship, with each influencing the other. Exercise is generally considered beneficial for sleep, although this can be influenced by various factors such as sex, age, fitness level, and sleep quality. Research has shown that exercise can improve sleep quality and duration, particularly in middle-aged and elderly adults and those with sleep disorders. However, the effects of exercise on sleep can vary depending on the mode and intensity of activity, as well as individual characteristics. Conversely, sleep disturbances can also impact exercise performance and increase the risk of exercise-induced injuries. Overall, exercise and sleep have a complex relationship, and further research is needed to fully understand the mechanisms behind their interactions.

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