EXERCISE MODALITIES TO ENHANCE SLEEP QUALITY ACROSS POPULATIONS: A NARRATIVE REVIEW
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Abstract
Adequate and good-quality sleep is a fundamental component of both physical and mental health; however, sleep problems remain a significant global public health burden. Over the past decade, research has increasingly demonstrated that exercise represents a promising non-pharmacological approach to improving sleep quality, exerting its effects through physiological, psychological, and circadian mechanisms. This article analyzes current knowledge on the influence of exercise on sleep across diverse populations, including the general public, older adults, individuals with insomnia, patients with obstructive sleep apnea, and shift workers. Insomnia has been associated with reduced cognitive performance, including deficits in memory, attention, and executive function, reflecting the neurological impairments caused by insufficient sleep. The discussion also highlights underlying mechanisms such as autonomic regulation, alterations in hormones and neurotransmitters, thermoregulation, adenosine accumulation, reduction of stress and depression, as well as the role of exercise as a zeitgeber, an external cue that helps synchronize the biological clock to the 24-hour light–dark cycle. Furthermore, special exercise modalities, including breathing exercises and oropharyngeal myofunctional therapy, are presented as effective strategies to enhance sleep quality in patients with sleep-disordered breathing. The article concludes by summarizing empirical findings and providing recommendations for implementing exercise and targeted training as practical interventions to promote healthy sleep and improve quality of life in the population.
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