DOES A SINGLE DAY OF EXERCISE SNACKING IMPROVE INSOMNIA SEVERITY AND SLEEP ARCHITECTURE IN INDIVIDUALS WITH SELF-REPORTED INSOMNIA?

Abstract

INTRODUCTION & AIMS Regular exercise may reduce an individual’s insomnia severity, but time constraints remain a significant barrier to participation. Exercise snacking, defined as short bouts of moderate-to-vigorous physical activity performed periodically during the day, shows potential to address time pressures for other chronic conditions. However, its effects on insomnia severity and sleep architecture are unknown. The aim of this study was to explore the impact of a single day of exercise snacking on insomnia severity and sleep architecture in individuals with self-reported insomnia symptoms. METHODS Adults self-reporting insomnia symptoms were recruited to participate in a single-arm study. Participants completed a single-day exercise snacking protocol that included three sessions of 3 x 20 second ‘all out’ stair climbing efforts, separated by 1-4 hours. Self-reported insomnia severity was assessed at baseline and at 24-hours using the Insomnia Severity Index (ISI). Sleep architecture (sleep stages, time, and efficiency) was quantified during the night before, and immediately after the exercise protocol, via the Withings Sleep Analyzer. RESULTS Fourteen adults aged (median [range]) 23 [19-34] years at baseline, including 64% females, with a body mass index of (mean ± SD) 24.4 ± 5.0 kg/m2, and an ISI score of 15.4 ± 3.2, were recruited. Twelve participants completed all testing timepoints. Adherence to the protocol was 93%. Compared to baseline, there was a significant reduction in the ISI at 24-hours (baseline mean: 15.2, 95% CI 12.8-17.7; 24-hours: 11.4, 95% CI 9.0-13.8; p = 0.001, Cohen’s d = -1.21). No significant changes were found for sleep architecture outcomes including sleep stages, time, or efficiency. CONCLUSION A single day of exercise snacking improves acute insomnia severity symptoms, but not objectively measured sleep architecture, in adults with self-reported insomnia symptoms. A randomised controlled trial with an extended follow-up period and wider age range of participants is required.