World Bulletin / News Desk
Insomniacs looking for a good night's sleep may want to hit the treadmill, take a walk or play a game of golf or tennis because a new report released on Monday shows exercise promotes good sleep and the more vigorous the workout the better.
Just 10 minutes of exercise a day could make a difference in the duration and quality of sleep, the survey by the non-profit National Sleep Foundation showed.
"We found that exercise and great sleep go together, hand in hand," Max Hirshkowitz, a sleep researcher and the chair of the poll task force, said in an interview.
"We also found a step-wise increase in how vigorous the quality is, in terms of how much you exercise. So if you say you exercise a lot, we found better sleep quality. For people who don't exercise at all we found more sleep problems."
Earlier research studies have shown the impact of exercise on sleep, but Hirshkowitz, who is a professor at Baylor College of Medicine in Houston, said the survey is the first to detail the benefits of exercise in a nationally representative poll of this size.
People who described themselves as exercisers reported better sleep than their more sedentary counterparts, although the amount of sleep, an average of just under seven hours on weeknight, was the same.
More than 75 percent of the 1,000 people questioned in the Internet and telephone poll who described themselves as exercisers said they slept well, compared to just over half of people who did no exercise.
Very active people reported fewer sleep problems, dozed off quicker and needed less shut eye a night to function at their best during the day.
Sitting, more than eight hours daily also had a negative impact on sleep, according to the poll.
NAPS, STRUGGLING TO STAY AWAKE
Nearly half of Americans report experiencing insomnia occasionally, and 22 percent suffer from the condition, which can be caused by stress, anxiety, pain and medication, every or almost every night, according to the foundation.
In addition to poorer sleep, non-exercisers also were less likely to report good or excellent health compared to active people and had more trouble staying awake while driving and eating.
Nearly three times as many sedentary people said they have trouble keeping awake during the day than exercisers. They also took more naps and had more symptoms of sleep apnea, a disorder that causes shallow breaths or pauses in breathing during sleep, than exercisers,
More than 44 percent of non-exercisers were at a moderate risk for sleep apnea, a higher percentage than active people questioned in the poll.
The survey also seemed to debunk the idea that exercising early or late in the day would adversely impact sleep because it showed that being active at any time of the day was better than being sedentary.
"Exercise is beneficial to sleep," Dr. Barbara Phillips, a member of the poll task force, said in a statement. "It's time to revise global recommendations for improving sleep and put exercise - any time - at the top of our list for healthy sleep habits."
CDC flu season update reveals season appears to have peaked in 13 states
High levels of the flu are widespread through nearly every state in the US
Study finds compound found in asparagus can help spread deadly type of breast cancer throughout the body
Cholera outbreak has killed 83 people in the country since last October
Brussels said it was running out of patience with states -- including the EU's three biggest economies -- that had failed to take steps to improve air quality despite years of warnings.
Consignment of assorted medical supplies airlifted to Lusaka
Here is a look back at the major oil spills around the world in the past five decades:
More than 100,000 people -- half of them children -- die every year due to waterborne diseases, experts say
Located in the bustling Adjame quarter of Ivory Coast's main city and commercial hub, the haven for fake medicine has been targeted time and again by authorities and stockpiles burnt.
Seven firms to receive ecolabel certifying that their products are environment-friendly
Disasters saddle U.S. with $306 billion price tag, cause 362 deaths
Association for Prevention of Drug Abuse head says close to more than 2.5 million children are drug addicts in Bangladesh
King penguins are certainly accustomed to chilly weather, more so than species like the Humboldt that prefer somewhat warmer climes, said zoo curator Malu Celli.
Some eight million children and teenagers across the Southeast Asian nation will receive the shot to prevent further spread of the disease which is caused by a bacterial infection.
Two players vomited on the pitch, and play had to be halted briefly.