Here's Exactly How Many Minutes To Run Per Week For Better Sleep
Yep – the more 'realistic' figure was associated with a significantly lower risk of developing cancer, type 2 diabetes, cognitive decline, mental health issues, physical function problems, falls, and all-cause mortality (phew).
That's all well and good. But as someone who both has insomnia and loves to run, I have another question: how many minutes of running a week will get me to nod off better, if that's even one of its benefits to begin with?
Here's how the sport affects your kip, as well as how many minutes some experts think it takes to help you 'sleepmaxx'.
Why does running help you sleep?
Dr Donald Grant, a GP and senior clinical Advisor at The Independent Pharmacy, shared that the hotter months might be one of the best times to try running for better sleep.
'During summer, it can be challenging to maintain a regular sleep routine, as the combination of elevated temperatures and extended daylight hours can often harm sleep quality,' he said.
But runs, including parkruns (usually 5km long), can help, the doctor added.
'Parkruns are an excellent way to combat [poor sleep], as exercise can improve sleep by regulating the body's circadian rhythm, increasing physical fatigue and reducing cortisol levels, making it easier to fall and stay asleep.'
Some research posits that feelings of exhaustion might be more affected by your body clock than the number of hours you've slept – that might be why stepping outside in morning light can be so beneficial to your slumber.
Morning runs have been proven to improve sleep and psychological function among healthy adolescents, but exercise in general is fantastic for sleep duration and quality.
How much running do I need to do per week for better sleep?
A study published in BMJ journals found that people who stuck to a minimum of 600 metabolic equivalent minutes (MET) of physical activity a week – equivalent to 75 minutes of running, or 150 minutes of lower-intensity activity like walking, per Runner's World – were less likely to see 'the deleterious associations of poor sleep with mortality'.
The researchers speculated that this may be because being active is key to 'maintaining a stable circadian rhythm and a healthy sleep pattern.'
Meanwhile, Johns Hopkins Medicine wrote that those who performed at least 30 minutes a day of moderate aerobic activity, like zone 2 jogging or walking, slept better that same night.
For what it's worth, the parkruns Dr Grant mentioned earlier take an average of 32 minutes to complete.
Certainly much less punishing than I feared...
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