Just 10 Minutes of Daily Exercise Improves Sleep Quality

Ten minutes of physical activity a day may improve sleep quality.

University of Texas researchers found that young adults who exercise more spend more time in non-REM sleep, a stage associated with physical recovery and healthy brain function.

The study analyzed activity and sleep data from University of Texas students who wore Fitbit devices for several months. Instead of looking at just exercise time, the researchers looked at whether the number of active days affected sleep quality.

The results showed that participants who logged at least 10 minutes of moderate-to-vigorous activity on more days had more restorative sleep, especially in the early hours of the night. The researchers described this level of activity as exercise that significantly increases breathing while allowing for conversation during exercise.

Gentler movement also seemed to help. Regular walking, standing instead of sitting for long periods, and other light activities were associated with healthier sleep patterns, better mood, and more energy the next morning. This means that the benefits may not require a long workout or going to the gym.

For people with busy schedules, the plan is simple: spread the movement throughout the week instead of relying on a longer weekend workout. A brisk 10-minute walk, short bike ride, or several short jogs throughout the day may be an achievable starting point.

According to researchers, restorative sleep is essential for brain health. During sleep, the brain performs essential maintenance functions that improve memory and remove waste products that accumulate during the day. Healthy sleep is also beneficial for long-term emotional and physical health.

"Sleep is when the brain stores memories, clears out waste, and resets," explained Chris Corral, one of the authors of the study. "Better sleep means better brain health and reduced risk of chronic diseases and depression."

The results of the study emphasized that people can benefit from small opportunities throughout the day to move their bodies. A brief exercise session, a walk, or simply standing instead of sitting can all help and reap the benefits of a better night's sleep.

"You don't need to run a marathon," Coral said. Just a little movement a day helps. Light activity is also important. Doing something is better than doing nothing."

The researchers are trying to test the findings in a wider population.