The effect of physical activity timing on insomnia and sleep quality: a randomized cross-over trial in older adults
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Background
Insomnia symptoms are common in older adults. While observational studies suggest physical activity (PA) timing affects health outcomes, its effect on sleep remains unclear. We compared morning versus evening PA effects on insomnia severity and sleep quality in older adults with insomnia symptoms.
Methods
Eligible participants were aged 60–80 years with (sub)clinical insomnia (Insomnia Severity Index [ISI] score ≥10). In a randomized cross-over trial, participants engaged in coached PA in the morning (10:00–11:00) or evening (19:30–20:30) for 14 days each. ISI scores were assessed post-intervention. Objective sleep parameters—duration, latency, efficiency, and timing—were assessed with a Withings Sleep Analyzer under the mattress. Subjective sleep quality was reported daily via smartphone app. Salivary dim light melatonin onset (DLMO) was measured on the final day of each intervention.
Results
Of 37 participants (mean ISI 14.3 ± 3.3), 27 completed the study (mean age 69.8 ± 5; 63% women). ISI scores improved after both morning (Δ -2.5; 95% CI: -1.14, -3.83) and evening (Δ -2.0; 95% CI: -0.63, -3.38) activity relative to baseline, but were not different between interventions. Compared to evening activity, sleep midpoint occurred earlier with morning activity (03:40 vs 04:00; Δ -20 min; 95% CI: -31, -8). No differences in subjective sleep quality or DLMO were found. Exploratory analyses suggested insomnia scores improved specifically in late chronotypes following morning activity.
Conclusions
While morning vs. evening PA timing did not impact most sleep quality measures, it influenced sleep timing. Larger studies are needed to define optimal and personalized PA timing for improving sleep.
