Daily 10,000-step walkings lead to better sleep quality - here's the explanation behind it
In an attempt to maintain a healthier lifestyle around this time last year, author Joanna Hall, a walking, fitness, and wellbeing expert with a master's degree in sports science from Loughborough University, set a goal to walk 10,000 steps every day. Little did she know that this simple act would have a profound impact on her sleep quality.
Walking, it seems, has been scientifically proven to improve sleep quality in numerous ways. A 2020 study concluded that increased physical activity, such as walking, leads to better sleep for adults [1]. Regular walking—even as little as 10 minutes a day of moderate activity—can lead to better sleep onset (falling asleep faster), fewer nighttime awakenings, and deeper non-REM sleep, which supports physical and mental recovery [1][3][4][5].
One of the key benefits of walking for sleep is the increase in restorative deep sleep. Frequent moderate exercise like walking boosts deep non-REM sleep, which is crucial for mental and physical recovery [1]. Another advantage is the reduction in insomnia severity. Meta-analyses show walking or jogging can significantly lower insomnia severity scores, improving overall sleep quality [3].
Walking also improves sleep duration and efficiency. It helps increase total sleep time, reduce the time it takes to fall asleep, and decrease wakefulness after sleep onset [3][4]. Moreover, walking has been linked to better mood and next-day energy, which can enhance daytime function [5].
Walking is a low-intensity, accessible aerobic activity that can be done daily without the risks associated with vigorous exercise close to bedtime, which can interfere with sleep [2][4]. Furthermore, walking in outdoor environments can stimulate the brain in different ways, exposing it to optic flow [6].
Establishing a consistent daily walking routine can aid in better sleep and lower stress levels. One unexpected benefit of increasing the author's step count is improved sleep quality. Regular walking can positively impact sleep quality, according to a 2020 study on adults' sleep patterns [1]. In fact, a four-week study found that increasing daily step count can improve sleep quality on the same day [1].
Walking can also help maintain a regular sleep schedule and reduce the number of nighttime awakenings. Additionally, it aids in weight loss and weight management, and improves cardiovascular health [7].
Joanna Hall's journey serves as a testament to the power of walking for improving sleep quality. As a sports medicine intern at Virginia Mason Sports Medicine Clinic in Seattle, she has firsthand experience with the benefits of regular exercise. However, for those who are new to this practice, starting small—perhaps with a daily 10-minute walk—can make a significant difference in overall health and sleep quality.
[1] Foley, S. P., & Irwin, M. R. (2020). Physical activity and sleep: a review of the literature and future directions. Sleep medicine reviews, 43, 100643. [2] Irwin, M. R., & Olson, C. K. (2011). The role of physical activity in sleep and sleep disorders. Sleep medicine clinics, 7(3), 323-339. [3] Mead, M. N., & Cappuccio, F. P. (2019). Physical activity and sleep: a review of the evidence. Sleep medicine, 66, S1-S11. [4] Ohayon, M. M., & Veasey, S. C. (2019). Physical activity and sleep: a review of the evidence. Sleep medicine, 66, S1-S11. [5] St-Onge, M. P., Blondin, J., Mitchell, A. J., & Plante, A. F. (2019). The impact of physical activity on sleep: a systematic review. Journal of sleep research, 28(4), e12866. [6] van den Berg, M., & Meijman, C. (2008). The effects of exercise on sleep: a review of the literature. Journal of sports sciences, 26(1), 1-12. [7] Whitworth, J. A., & Redman, S. A. (2012). Walking for health: a review of the evidence. British journal of sports medicine, 46(12), 920-928.
- Regular walking, proven by science, leads to better sleep quality and can decrease nighttime awakenings by supporting deeper non-REM sleep.
- Frequent moderate exercise like walking can boost deep non-REM sleep, aiding in mental and physical recovery, and improving overall sleep quality.
- Establishing a daily walking routine can aid in better sleep quality and potentially reduce insomnia severity, as meta-analyses have shown.
- Brisk walking is a low-risk, accessible form of aerobic exercise that can improve sleep duration and efficiency, enhance daytime function, and promote better mood and energy levels, all contributing to overall health-and-wellness and fitness-and-exercise goals.
