Regular exercise a key for better sleep

A recent survey of over 150,000 citizens of China, released during the Spring Equinox which began on March 20 this year, has revealed that increased exercise duration is associated with fewer nighttime awakenings, which would lead to a progress in sleep quality.

The survey conducted by the Chinese Sleep Research Society highlights the close relationship between exercise habits, body weight, and sleep quality. Given the growing concerns over obesity, weight management has continued to be a key focus in China, where the National Health Commission recently announced that it would intensify a three-year "weight management" campaign.

Obesity may lead to less satisfying sleep quality, according to a white paper based on the survey. Obese individuals fall asleep an average of 14 minutes later and sleep nearly 20 minutes less per night than those who are not obese. Additionally, they experience more frequent nighttime awakenings and poorer overall sleep quality.

The white paper emphasizes the need for greater national participation in physical activity. Currently, 63 percent of the population does not meet the World Health Organization's recommended exercise standards.

It further indicates that individuals who engage in regular exercise – whether young, middle-aged, or elderly – tend to go to bed earlier, wake up earlier, have a lower risk of insomnia, and enjoy better sleep quality than those who exercise infrequently.

A total of 26 percent of the respondents on the survey sleep less than six hours per night and nearly 40% of survey participants reported waking up at least twice per night. Individuals aged 36 to 45 have the shortest average sleep duration of 6 hours and 44 minutes.  

As sleep health gains increasing attention in China, medical experts recommend incorporating regular exercise into daily routines as a natural and effective way to enhance sleep quality.