Move More, Sleep Better, Feel Happier: How Daily Activity Transforms Your Rest and Mood

In our fast-paced world, getting quality sleep and maintaining a positive mood often feel like luxuries. Many people struggle to unwind at night, wake up feeling groggy, or battle stress and low energy throughout the day. While there are countless sleep aids and mood-boosting supplements on the market, one of the most effective—and natural—ways to improve both is through physical activity.

A recent study published in Scientific Reports sheds new light on the strong connection between movement, sleep architecture, and emotional well-being. The research, which tracked participants' activity levels, sleep stages, and mood fluctuations over time, revealed that even small changes in daily movement can lead to meaningful improvements in how we sleep and feel.

The Interplay Between Physical Activity and Sleep

For years, scientists have recognized that exercise plays a crucial role in regulating sleep, but this new research takes a closer look at how different types of movement influence specific aspects of sleep quality.

By using wearable devices to gather data over several months, researchers observed key patterns:

• More Movement, Better Sleep: Participants who engaged in low-intensity and moderate-to-vigorous physical activity experienced deeper, more structured sleep. They had an increase in non-rapid eye movement (NREM) sleep—a phase of sleep essential for physical recovery—and a decrease in rapid eye movement (REM) sleep, which is associated with dreaming and emotional processing.

• Longer REM Latency: Physical activity also led to an increase in REM latency, which refers to the time it takes to reach REM sleep after falling asleep. This suggests that movement may help regulate sleep cycles and improve sleep efficiency.

• Sedentary Behavior Disrupts Sleep: On the other hand, prolonged inactivity had the opposite effect. Participants who spent more time sitting or lying down experienced a reduction in NREM sleep and an increase in REM sleep—patterns often linked to fragmented sleep and poorer overall rest.

How Sleep Affects Mood and Mental Well-Being

It’s no secret that a bad night’s sleep can leave you feeling irritable, sluggish, and emotionally drained. But this study reinforces the idea that certain sleep patterns—especially those influenced by physical activity—can directly impact mood:

• Better Sleep, Brighter Mood: The study found that participants who had a lower REM/NREM sleep ratio and longer REM latency reported feeling more energetic, less stressed, and more refreshed in the morning. These sleep characteristics are associated with emotional stability and resilience.

• Poor Sleep, Negative Emotions: Conversely, those with disrupted sleep patterns were more likely to experience low moods, higher stress levels, and fatigue. Since REM sleep is linked to emotional processing, an imbalance in REM sleep can make it harder to manage stress and regulate emotions.

Practical Ways to Improve Sleep and Mood Through Movement

The findings from this study provide strong motivation to make daily movement a priority.

Here are some simple, science-backed strategies to incorporate more physical activity into your routine and enhance sleep quality:

1. Step 1: Increase Low-Intensity Physical Activity: The study found that even low-intensity physical activity, such as walking slowly, light stretching, or performing household chores, positively impacts sleep quality. This type of activity was associated with increased non-REM (NREM) sleep, a longer REM sleep latency (time to enter REM sleep), and improved overall restfulness. These changes are linked to feeling more refreshed and energized in the morning. For adults over 40, incorporating activities like gardening, light yoga, or casual strolls throughout the day can be a manageable and effective way to improve sleep.

   1. Tip: Aim for at least 30 minutes of light physical activity daily, spread across different parts of your day. Evening activity may be particularly effective in increasing REM latency, giving you more restorative NREM sleep earlier in the night.

      
      

2. Step 2: Engage in Moderate-to-Vigorous Physical Activity (MVPA): More intense exercise — such as brisk walking, cycling, or swimming — was linked to improved sleep efficiency, shorter sleep onset latency (time it takes to fall asleep), and fewer night-time awakenings. The study found that engaging in at least 60 minutes of MVPA during the day provided the most significant benefits. While this level of exercise might seem daunting, breaking it into shorter 20- to 30-minute sessions can achieve similar results.

   1. Tip: Schedule moderate exercise earlier in the day if possible. While evening activity was shown to improve REM latency, intense workouts late at night may elevate your heart rate and delay sleep onset.

   
   

3. Step 3: Reduce Sedentary Behavior: The research revealed that excessive sedentary behavior — such as prolonged sitting — was linked to increased REM sleep, reduced NREM sleep, and an overall decline in sleep quality. Too much REM sleep, particularly early in the night, has been associated with heightened stress, lower morning energy, and reduced perceived sleep quality.

   1. Tip: Set reminders to move every hour if you have a desk job or tend to remain inactive for long periods. Short stretching breaks, brief walks, or standing while making phone calls can reduce prolonged sedentary behavior.

      
      

4. Step 4: Prioritize Evening Wind-Down Activities: Evening activities can significantly influence your ability to fall asleep and stay asleep. The study indicated that both light and moderate exercise in the evening correlated with longer REM latency, helping to ensure deeper, restorative sleep earlier in the night.

   1. Tip: Adopt relaxing evening routines like stretching, walking, or mindfulness exercises to prepare your body for sleep. These low-intensity movements can improve sleep architecture without overstimulating your system.

      
      

5. Step 5: Address Mood and Stress: The study highlighted a strong link between improved sleep and reduced morning stress. Longer REM latency and better sleep efficiency were tied to reduced stress and increased morning energy. Because stress can be a significant disruptor of sleep, incorporating stress-reducing activities alongside improved physical activity is crucial.

   1. Tip: Practices such as meditation, deep breathing exercises, or guided relaxation can help calm your mind and improve sleep outcomes.

      
      

6. Step 6: Establish Consistent Sleep Patterns: While the study did not find a strong relationship between physical activity and total sleep time, it reinforced that maintaining regular sleep and wake schedules supports quality rest. Consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed.

   1. Tip: Set a regular bedtime and wake-up time, even on weekends. Create a comfortable, cool, and dark sleep environment to support deeper rest.

   
   

This study highlights the powerful connection between physical activity, sleep quality, and mood. The good news? You don’t need a complex fitness plan or expensive sleep aids to see improvements. By simply incorporating more movement into your day—whether it’s a walk, a workout, or stretching—you can create a positive cycle of better sleep and better moods.

For more information on improving your sleep click here to contact us or call 276-235-3205 to schedule your complimentary discovery call.

The Johnson Center for Health services patients in-person in our Blacksburg and Virginia Beach / Norfolk locations. We also offer telemedicine for residents of Virginia and North Carolina!