WALKING FOR A BETTER NIGHT OF SLEEP

By: Edrick Purnomo Putra

Nowadays, difficulty in sleeping or sleeping disorders are highly prevalent, especially in adults. One of the most common types of sleeping disorders is insomnia, and it is estimated that one-third of the global population suffers from symptoms of insomnia. Insomnia is also more prevalent in older adults, females, and individuals with a history of medical and mental health conditions. For adults aged 18–64 years, it is recommended to get 7–9 hours of sleep per night, and for adults aged over 65 years, the recommendation is to get 7–8 hours of sleep every night. However, it is reported that over 37% of US adults sleep less than 7 hours every night. It is also reported that over 9 million US adults aged over 30 years depend on pharmacological sleep aids to help them get to sleep every night. In Indonesia, studies about sleep disorders are scarce. A study showed that the prevalence of Indonesian adults aged 19 years and above who suffer from insomnia is 43.7%.

Insomnia is a sleeping disorder marked by problems getting to sleep, staying asleep through the night, and sleeping as long as you would like into the morning. Common causes include stress, an abnormal sleeping schedule, bad sleeping habits, mental health problems, physical pain and illnesses, certain medications, neurological problems, and specific sleep disorders. These factors can interact and cause or worsen insomnia in many people. However, insomnia is not the same for every person depending on the cause, severity, and underlying health condition. Some other types of sleeping disorders include restless leg syndrome and obstructive sleep apnea. Insufficient sleep has been shown to be related to lifestyle-related diseases, such as hypertension and diabetes mellitus. Sleep disturbance has a significant influence on the risk of cardiovascular disease and cancer. Sleep disturbance is also known to be detrimental to mental health, increasing the potential risk of developing depression and suicide.

Sleeping disorders have become a rising issue in modern society. Sleep is crucial for adults in order to manage work-life balance and life satisfaction. Sleep is also considered a significant factor in quality of life. Sleep promotes memory consolidation and learning while recovering and restoring the body. Sleep deprivation can have an effect on daytime functioning. Poor sleep quality and sleep disorders blunt attention and memory, negatively affecting physical, psychological, and social interactions. Bad sleep quality is negatively associated with neurocognitive and academic performance in the college student population. Lack of sleep can cause mental deterioration, such as reduced motivation, memory decline, and daytime sleepiness, thus affecting productivity as well. Lack of sleep has also been linked to difficulty in focusing, which can be dangerous in work and daily life. It may lead to workplace accidents and motor vehicle accidents while driving. Therefore, it is essential to find solutions for reducing the burden of sleeping disorders as a public health concern.

The implementation of a public health approach should focus on activities with long-term and sustainable benefits and limit pharmacological interventions. Some non-pharmacological interventions for improving sleep include cognitive behavior therapy, mindfulness meditation, and physical activity. Physical activity could be one of the most prominent strategies to improve sleep in a variety of ways. First, physical activity enhances the production of melatonin, a hormone responsible for the sleep-wake cycle. Secretion of brain-derived neurotrophic factor (BDNF) and growth hormone (GH) after exercise is also proposed as a possible mechanism in improving sleep. Second, physical activity decreases stress levels, which can be the cause of difficulty in falling and staying asleep. Third, physical activity increases mood, causing higher enthusiasm for exercise and a positive feedback loop. Another mechanism is that physical activity is significantly correlated with a decrease in the rapid eye movement (REM) phase of sleep, which is a sensitive marker of sleep quality. Lastly, physical activity also regulates body temperature and assists in falling asleep. When exercising, the body temperature will elevate, and then 30–90 minutes after exercise, the body temperature will start falling, facilitating easier sleepiness. Studies have shown that adults who engaged in exercise for at least 30 minutes a day got an average of 15 minutes longer sleep compared to those who did not engage in exercise. Studies have also shown that patients with insomnia who engaged in moderate-intensity exercise for 30 minutes three times per week for eight weeks had improved sleep quality.

Walking can be a realistic option for those seeking a type of low-impact physical activity that is readily accessible to almost everyone. Studies have been conducted to determine the effectiveness of walking in improving sleep. A study of Japanese healthy working adults showed that 4 weeks of a walking intervention reduces sleep latency and improves sleep duration in the working population without previous exercise habits. This study also revealed that regardless of previous exercise habits, walking also increases perceived sleep quality and total Pittsburgh Sleep Quality Index (PSQI) score. Another study in US middle-aged and older adults with 4 weeks of an intervention to increase daily steps found that daily physical activity is positively related to sleep quality, especially in women. A cross-over RCT study in Hungary among sedentary young adults showed that 12 weeks of a daily walking exercise intervention significantly facilitates sleep quality and sleep components. These studies have shown that walking as a form of physical activity can improve sleep for adults of all age groups.

There is no ideal time for walking to improve sleep. Although many worry that evening exercise may hinder sleep due to endorphin release and elevated body temperature, studies show that low-intensity activities like walking—whether done in the morning or evening—do not negatively affect sleep quality. Moreover, while the popular “10,000 steps a day” is well known, research suggests that 6,000–8,000 steps daily may be optimal, with gradual increases and consistent daily activity being the key.

In conclusion, insufficient sleep greatly impacts overall health. Among many solutions, walking stands out as a simple, accessible, and sustainable way to enhance sleep quality. The most important step is to incorporate more walking into your routine, regardless of the exact timing or number of steps, to help improve your sleep and well-being.

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