Exercise training improves sleep quality regardless of modality, with running three sessions per week for eight weeks enhancing both aerobic and cardiorespiratory fitness along with sleep quality.
Key Findings
Results
PSQI scores improved significantly over time regardless of training modality.
PSQI scores improved with p = 0.013 across both groups
No significant group or interaction effects were found for PSQI scores
Sleep quality was evaluated at baseline, one week, and two weeks post-intervention
Twenty-five participants (sixteen men, nine women) were randomly assigned to 8-week HIIT or MICT programs
Results
Cardiorespiratory fitness improved for all participants across both training modalities.
VO2max showed significant gains (p = 0.009) across both groups
Maximal aerobic speed improved significantly (p < 0.001) across both groups
Maximal heart rate was significantly reduced in both HIIT (p = 0.003) and MICT (p = 0.021) groups
Anthropometric data, blood pressure, and maximal exercise tests were conducted one week before and after training
Results
Self-reported sleep perception showed no statistically significant change during training, though a slight improvement trend was observed.
Sleep perception change during training yielded p = 0.063, which did not reach statistical significance
A 'slight improvement trend' was noted in sleep perception
Sleep quality was evaluated daily through self-reported perception and duration
No significant group or interaction effects were identified for sleep perception
Results
No significant difference in sleep quality improvement was found between HIIT and MICT training modalities.
Participants were randomly assigned to either HIIT or MICT for 8 weeks
PSQI analysis showed no significant group effect and no significant interaction effect between group and time
Both groups trained three sessions per week for eight weeks
Data were analyzed using repeated-measures ANOVA in SPSS version 29
Conclusions
Physical activity is identified as an effective non-pharmacological strategy to improve sleep.
The beneficial effect of exercise on sleep quality and quantity, depending on training modality, was described as 'underexplored' at the outset
Both HIIT and MICT regimes produced improvements in sleep quality
The study combined objective fitness measures with subjective sleep quality assessment (PSQI and daily self-report)
The conclusion states 'exercise training improves sleep quality regardless of modality'
Bourgeois J, Domange C, Celie B. (2026). Impact of 8 Weeks of Moderate- Versus High-Intensity Interval Training on Sleep Quality.. International journal of environmental research and public health. https://doi.org/10.3390/ijerph23020202