- There are research reports suggesting that physical activity may have a beneficial effect on sleep quality.
- The evidence score is 79, and the reliability is described as high.
- This information is useful for those who want to know more about the state of their sleep.
Physical activity refers to activities that involve moving the body.
This includes activities of various intensities and is generally undertaken in the context of maintaining or promoting health.
There is a research report suggesting that exercise may have a beneficial effect on sleep quality (2 studies, high reliability).
One is a small-scale study involving 226 people with advanced lung cancer. This study was conducted over a period of 365 days and examined how aerobic exercise and tai chi relate to sleep quality. As a result, it has been suggested that these forms of exercise are related not only to sleep but also to psychological distress, physical function, and maintaining circadian rhythm. In particular, tai chi produced results showing a greater benefit for sleep.
This study was conducted as a randomized controlled trial (a highly reliable research method in which participants are randomly divided into groups to compare effects). In other words, it is an attempt to confirm the power of exercise itself while avoiding the influence of chance. How these factors act on sleep-related indicators has been reported from various angles.
It was shown that high-intensity training may be the most effective at improving sleep quality scores.
Another study targeted 2,170 older adults with insomnia. This study summarized the effects of various types of exercise on sleep quality. As a result, there is a report that strength training is the most effective method for improving the indicator that measures sleep quality (the GPSQI score).
This study was conducted using a systematic review (a method that gathers and organizes the content of many previous studies for analysis) and a network meta-analysis (an advanced method that statistically compares the effects of multiple comparison targets). In other words, rather than looking at individual studies alone, it integrates a large amount of data to observe an overall trend.
The evidence score is 79, which means the reliability of this information can be described as high.
This analysis used 2 studies, one of which was a randomized controlled trial (a research method that reduces the effect of chance by randomly dividing participants into groups) — a very high-precision format. It is based on data involving a large number of people, 2,396 in total.
However, there are also limitations to this result. Since the subjects covered are limited in some cases, and the number of studies has not yet increased sufficiently in some respects, it cannot be said that the same applies to everyone. There are people for whom the effect does not appear, and it may not suit some people. It is important to view this simply as a trend that can currently be seen from the existing research.
| Study | Design | Number of Participants | Duration | Main Result |
|---|---|---|---|---|
| JAMA Oncology (2024, PMID:38060250) | Randomized controlled trial (RCT) | 226 | 365 days | A beneficial effect was reported |
| Family Medicine and Community Health (2025, PMID:40037986) | Systematic review | 2,170 | Unknown | A beneficial effect was reported |
The study subjects include 226 patients with advanced lung cancer and 2,170 older adults with insomnia.
Since the study subjects are limited to people with a specific disease and older adults, please use this as a reference when considering your own situation.
This content is based on 2 studies.
The study designs include a randomized controlled trial (RCT) and a systematic review and network meta-analysis.
Limitations of these studies include the fact that the subjects are limited to people with a specific disease and older adults.
What kinds of exercise support sleep quality?
Studies have reported that engaging in aerobic exercise and tai chi has a beneficial effect on sleep quality. Changes have also been reported in psychological distress and physical function.
What kind of exercise is being examined for older adults with insomnia?
In a study of older adults with insomnia, results have been reported showing that strength training is the most effective at improving the GPSQI score. This study involved 2,170 participants.
How reliable are these research findings on exercise and sleep?
This result is based on 2 studies. The reliability is described as high.
Two studies suggest that physical activity may have a beneficial effect on sleep quality. Options such as tai chi and strength training have also been reported, and the reliability can be described as high. On the other hand, since the number of studies is limited, the same result cannot be guaranteed for everyone.
It may be a good idea to check your own sleep state with a self-check.