The Effect of Walking on Sleep Quality
Both acute bouts of walking and regular walking improve various sleep outcomes in healthy adults, with effects typically small to moderate in magnitude. 1
How Walking Affects Sleep
Positive Effects on Sleep Parameters
- Walking, as a form of physical activity, improves multiple sleep parameters including sleep onset latency (time to fall asleep), sleep efficiency, total sleep time, and overall sleep quality 1
- The effects of walking on sleep are generally consistent across age groups and between sexes, though some studies suggest women may experience greater sleep quality benefits from walking than men 2
- Longer duration of walking activity leads to greater improvements in sleep outcomes 1
Specific Sleep Benefits
- Regular walking can reduce the severity of insomnia symptoms and improve sleep in those with obstructive sleep apnea 1
- Daily walking is positively associated with subjective sleep quality ratings, with individuals reporting better sleep on days they are more active than their personal average 2
- Walking with a pedometer has been shown to significantly improve multiple dimensions of sleep quality in postmenopausal women, including sleep latency, duration, efficiency, and daytime functioning 3
Timing and Duration Considerations
Optimal Timing
- While walking generally improves sleep, the timing of walking activity may influence its effects on sleep 4
- Evening vigorous walking sessions lasting more than 90 minutes may negatively impact sleep quality in some individuals 4
- For optimal sleep benefits, walking should be performed earlier in the day or with sufficient time before bedtime 4
Duration and Adherence
- Consistent adherence to walking recommendations (at least 4 days per week) is necessary to achieve significant improvements in sleep parameters 5
- Gradually increasing walking distance (e.g., by 500 steps per week) can lead to progressive improvements in sleep quality over time 3
Special Populations
Older Adults
- Walking combined with light exposure has shown significant improvements in total wake time and sleep efficiency in older adults with Alzheimer's disease 5
- For elderly individuals with insomnia, walking can be an effective component of non-pharmacological treatment approaches, complementing other interventions such as cognitive behavioral therapy for insomnia 6
Clinical Implications
- Walking represents a low-cost, accessible intervention that can be recommended as part of sleep hygiene practices 1, 3
- The 24-hour movement behavior composition (including physical activity like walking, sedentary behavior, and sleep) collectively impacts health outcomes, with reallocating time to physical activity associated with favorable changes 1
Practical Application
- For individuals with sleep difficulties, implementing a regular walking routine with gradually increasing duration is recommended 3
- Walking should be performed consistently, with attention to timing to avoid potential negative effects of late evening vigorous activity 4
- For maximum sleep benefits, walking should be part of a comprehensive approach to sleep health that includes consistent sleep-wake schedules 6