Gerber and colleagues (2010), in a recent study on the benefits of sleep, found that individuals with higher fitness levels reported less insomnia and fewer sleep disturbances. Furthermore, individuals will higher fitness levels not only perceived higher sleep quality on the weekends, but on weekdays as well. They also reported feeling more restored after waking up, increased concentration, and reduced sleepiness during daytime.

Participants with lower fitness levels and less physical activity participation experienced more sleep disturbances, and more often ruminated about unresolved problems and worried about initiating and maintaining sleep. Gerber and colleagues (2010) found that women specifically reported more sleep difficulties and disturbances.

What does this mean for you?

Because women are at increased risk for experiencing sleep complaints, physical activity and exercise is especially important for women. We often spend more time caring for others than we do for ourselves, and lack of physical activity and sleep can end up being byproducts of this selflessness. Take the time to care for yourself by participating in regular physical activity. Many of us probably have never thought about the benefits of physical activity to our sleeping habits; however, increasing evidence shows that physical activity and exercise can increase the quality and quantity of our sleep.

Better sleep, in turn, may lead to additional benefits. These include restoring energy, protection from potential danger, and improved memory and learning. Therefore, good sleep is strongly associated with improved daily functioning. With this improved daily functioning you will have more energy and motivation to get in your daily exercise!

Gerber, M., Brand, S., Holsboer-Trachsler, E., Pühse, U. (2010). Fitness and exercise as correlates of sleep complaints: Is it all in our minds? Medicine & Science in Sports & Exercise, 42(5), 893-901.