Reverse health risks caused by poor sleep with just 150 mins a week of moderate exercise, suggests new research

The last year has made runners out of thousands, with more than 800,000 people taking part in the NHS-backed Couch to 5k initiative. The benefits of physical exercise are hardly news to anyone, but a move to remote working, several national lockdowns and the closure of gyms have brought the importance of remaining active into the forefront.

New research, published today in the British Journal of Sports Medicine suggests that any form of moderate physical activity, be it running or a brisk walk, may have more benefits than previously thought, especially in those who struggle to get a good night’s rest.

As per the NHS, those who struggle to sleep may find themselves more fatigued, short-tempered and find it difficult to make decisions. But those with chronic conditions, such as insomnia, are also at increased risk of more serious medical conditions, such as obesity, heart disease, high blood pressure and diabetes.

The study comes after researchers at the University of Sydney in Australia observed that people who forgo regular exercise and have poor sleep quality were most at risk of death from heart disease, stroke and cancer.

In a bid to understand whether both factors exerted a combined risk on a person’s health, they tracked the long-term health and fitness of 380,055 men and women from the UK for approximately 11 years.

Over the course of these years, 4,095 people died from some form of cardiovascular disease and 9,064 from a type of cancer.

Researchers found that those who exercise less and have poor sleep are 57 per cent more at risk of early death from any cause than those who exercised for an average of 150 minutes per week and got a healthy amount of sleep.

The study observed a correlation between lifestyle choices and sleep, finding that those who ate more fruit and vegetables, did not smoke or work shifts, drank less alcohol and were more active had better sleep.

In contrast, lower levels of physical activity amplified the unfavourable associations between poor sleep and poor health, researchers said.

“Physical activity levels at or above the WHO guideline (150 minutes of moderate-intensity activity) threshold eliminated most of the deleterious associations of poor sleep with mortality,” researchers concluded, adding that targeting both physical activity and sleep quality could improve a person’s health.

Lisa Artis, the deputy CEO of The Sleep Charity, an organisation that aims to better the nation's sleep, said those who have poor sleep quality may find their sleep improves if they increase their exercise.

Artis told The Independent that the health benefits of good sleep have been well documented, with athletes paying as much attention to their sleep regimes as they do their diet and exercise routines.

“It’s well known that people who exercise regularly tend to sleep better. Working out effectively can tire your body out gently, promoting a better night’s sleep. Releasing pent up tension through exercise is also highly beneficial, helping to banish stress before bedtime.

“Exercising is also followed by a drop in your body’s temperature, which induces better sleep. Try to leave approximately two hours between finishing your chosen activity and bedtime,” she advised.

The benefits of a good night’s rest are not just restricted to our physical health. A separate study, published by the British Psychological Society on Tuesday, 29 June, found that improving sleep quality can also improve mental health.

Comparing results from 65 trials with 8,608 participants, the team found that good sleep reduced stress, anxiety and depression. They also observed a correlation between both factors, finding that the greater the improvements in the quality of sleep, the greater the improvements in a person’s mental health.

The review, which was led by Dr Alex Scott, a lecturer in psychology at Keele University, said the results show that sleep quality can affect a wide range of mental health outcomes.

“We all know that poorer mental health can mean a poorer night’s sleep. However, recent evidence suggests that the reverse might also be true – that poorer sleep can also lead to poorer mental health.

“The evidence shows that by using techniques to get a better night’s sleep you can improve your mental health, especially for those experiencing depression, anxiety and stress,” Scott said.