Exercise to improve sleep in insomnia (2013)

Exercise to improve sleep in insomnia: exploration of the bidirectional effects.
J Clin Sleep Med 2013;9(8):819-824.
Baron KG; Reid KJ; Zee PC.
http://www.aasmnet.org/jcsm/ViewAbstract.aspx?pid=29078

Background:
Exercise improves sleep quality, mood, and quality of life among older adults with insomnia.

Conclusion:
Results suggest that sleep influences next day exercise rather than exercise influencing sleep.
The relationship between TST and next day exercise was stronger for those with shorter TST at baseline.
These results suggest that improving sleep may encourage exercise participation.

journalistic version:
Chronic Insomnia? Hitting The Treadmill Could Help … Eventually
August 15, 2013
http://www.npr.org/blogs/health/2013/08/15/212263806/chronic-insomnia-hitting-the-treadmill-could-help-eventually

After four months, adding 30 minutes of exercise, three times a week, bumped up insomniacs’ sleep by about 45 minutes each night, Baron says. “That’s huge. It’s as large or larger an effect than what you see with [sleep] drugs.”

Baron generally treats people who have chronically lousy sleep with cognitive behavioral therapy.
http://www.mayoclinic.org/diseases-conditions/insomnia/in-depth/insomnia-treatment/art-20046677
But she also recommends regular exercise for all her patients — 30 minutes of cardiovascular exercise, three to four times a week.

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