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Regular exercise can be a good way to combat insomnia.

In a decade-long international study published in BMJ Open, researchers highlighted the significant link between consistent exercise habits and a decreased risk of insomnia, along with improved sleep duration and quality.

The study, involving middle-aged adults from nine European countries, shed light on the nuanced relationship between physical activity and sleep health.

Drawing data from the European Community Respiratory Health Survey, researchers surveyed 4,399 participants over a span of 10 years.

Participants reported their physical activity levels and sleep patterns via questionnaires, with findings revealing compelling associations between exercise consistency and sleep quality.

Key findings indicated that individuals who engaged in physical activity 2-3 times weekly for at least an hour demonstrated a lower likelihood of experiencing insomnia symptoms.

Moreover, persistently active participants were significantly less likely to report difficulty falling asleep and exhibited reduced insomnia symptomatology.

Persistently active individuals, characterized by regular exercise routines maintained over the study period, showcased superior sleep outcomes compared to their persistently inactive counterparts.

Factors such as age, gender and weight also influenced sleep quality, with consistent exercise emerging as a crucial mitigating factor.

Interestingly, the study underscored the importance of continuity in physical activity, as the benefits of exercise on sleep health were most pronounced among individuals who remained consistently active over time.

Notably, individuals who transitioned from inactivity to activity also experienced improvements in sleep quality, highlighting the potential for lifestyle changes to positively impact sleep patterns.

While the study acknowledged limitations in subjective assessment through questionnaires, its findings stressed the importance of integrating regular exercise into daily routines for optimal sleep health.

"Our results are in line with previous studies that have shown the beneficial effect of [physical activity] on symptoms of insomnia, but the current study additionally shows the importance of consistency in exercising over time because the association was lost for initially active subjects who became inactive," the researchers noted, according to Medical Express.

By emphasizing the role of long-term physical activity in mitigating insomnia risk, the research offered valuable insights for people seeking to improve their sleep quality and overall well-being.