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Moderate and Intense Physical Activity Favors Good Sleep

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overview: Physical activity improves sleep quality, especially in women, a new study reports.

sauce: Japan Advanced Institute of Science and Technology

Adequate amounts of quality sleep are essential to human physical and emotional well-being.

For example, quality sleep can help improve outcomes for a variety of illnesses, including cardiovascular and metabolic disorders, psychiatric disorders, and dementia. , can lead to serious health problems and is highly prevalent worldwide.

In the United States, 50-70 million adults suffer from sleep disorders, primarily insomnia. Meanwhile, a meta-analysis of 17 studies suggests that 15% of the population in China suffers from insomnia. To better understand these diseases, it is important to study the factors that promote quality sleep.

Previous research has shown that a proper lifestyle, including a healthy diet and regular physical activity, is beneficial for good sleep. research is lacking.

To this end, a team of researchers from Japan, Canada and Taiwan, led by Associate Professor Javad Koohsari of the Faculty of Knowledge Science, Japan Advanced Institute of Science and Technology (JAIST), is also a part-time researcher at the same university. The Waseda University School of Sports Sciences investigated the interrelationships between sedentary behavior, physical activity, and sleep quality in a sample of middle-aged Japanese population.

A research group consisting of Professor Yukari Nagai, also from JAIST. Professor Akitomo Yasunaga of Bunka Gakuen University. Associate Professor Ai Shibata, University of Tsukuba. Professor Yung Liao of National Taiwan Normal University. Associate Professor Gavin R. McCormack of the University of Calgary and Professors Koichiro Oka and Kaori Ishii of Waseda University based their research on Japanese adults aged 40 to his 64 years. .

their work was recently published scientific report.

The researchers used a contemporaneous alternative approach. It estimates the effect of replacing one activity type with another over the same period of time.

Dr. Koohsari said:

Previous research has shown that a proper lifestyle, including a healthy diet and regular physical activity, is beneficial for good sleep. Image is public domain

Accelerometers monitored participants’ physical activity levels for seven consecutive days. A questionnaire was then used to assess the participants’ quality of sleep and rest.

Replacing sedentary behavior with moderate-to-vigorous exercise actually improved sleep quality. Interestingly, this association was gender-based and only seen in women. This is consistent with reports highlighting gender differences in sleep disorders. However, more research is needed to understand why these gender-based differences occur.

In summary, this study contributes to the existing research pool that provides empirical evidence that physical activity is important in promoting quality sleep. We hope that these studies will serve as a useful platform for further research into the prevention of sleep-related disorders. I have!


Gavin R. McCormack, Ph.D. is supported by a Canadian Health Research Foundation Scheme Grant (FDN-154331).

Professor Koichiro Oka is supported by a JSPS Grant-in-Aid for Scientific Research (No. 20H04113).

About this exercise and sleep research news

author: Mohammad Javad Koosari
sauce: Japan Advanced Institute of Science and Technology
contact: Mohammad Javad Koohsari – Japan Advanced Institute of Science and Technology
image: image is public domain

Original research: open access.
sedentary behavior and sleep quality” Mohammad Javad Koohsari et al. scientific report

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sedentary behavior and sleep quality

Quality sleep is an important factor in maintaining good health and increasing well-being. Previous evidence has demonstrated a positive association between increased physical activity and decreased sedentary behavior (SB) and sleep quality.

Alternative relationships between SB, light physical activity (LPA), and moderate-to-vigorous physical activity (MVPA) should be considered when examining how specific behaviors affect sleep quality. .

To our knowledge, no studies have investigated these alternative relationships in middle age.

Using a simultaneous substitution approach, this study investigated the association between replacing sedentary time with physical activity and measures of sleep quality in a sample of Japanese middle-aged adults. We used data from her 683 adults aged 40-64 living in Japan. Her average daily time spent in SB, LPA, and MVPA was assessed objectively by accelerometers.

A questionnaire was used to obtain two self-reported measures of sleep quality, including sleep-by-rest and sleep quality. Multivariate linear regression models were used to assess the associations between SB, LPA, and MVPA and measures of sleep quality stratified by sex.

Replacing SB or LPA with MVPA in 60-minute increments was found to be positively associated with sleep rest in women (β= 0.16, 95% CI 0.07, 0.28, p< 0.001; β= 0.18, 95% CI 0.07, 0.32, p< 0.05, respectively). There were no significant associations between SB, LPA, and MVPA and sleep measures in men in all three models.

These findings indicate that higher MVPA is positively associated with sleep quality in middle-aged women.

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