BACKGROUND: Whether simple lifestyle-integrated exercise training can improve insomnia remains unclear. In this study, we examined whether zero-time exercise, a simple exercise incorporated into daily routines without extra time, can improve sleep in physically inactive adults with insomnia. METHODS: This was a single-blinded, parallel-group, randomized controlled trial. A total of 140 physically inactive adults (mean (SD) age, 46.7 (14.0) years; 115 (82.1%) women; mean (SD) insomnia duration, 4.9 (6.7) years) with insomnia disorders were randomly allocated (1:1) to the zero-time exercise intervention group or the sleep hygiene education control group. They received two 2-h zero-time exercise training sessions or sleep hygiene education lessons within 2 weeks and two phone call reminders per week for 8 weeks to follow their respective programs. The outcomes were assessed at 8, 16, and 24 weeks. The primary outcome was the Insomnia Severity Index score at week 24. RESULTS: The intervention group showed a significantly greater decrease in the Insomnia Severity Index scores than those in the control group at weeks 16 (-1.59 points, 95% CI -3.09 to -0.08; p = 0.039) and 24 (-2.59 points, 95% CI -4.17 to -1.01; p = 0.001); however, the difference at week 8 was not significant (-1.23 points, 95% CI -2.54 to 0.07; p = 0.065). No serious adverse events were observed. CONCLUSIONS: Zero-time exercise effectively reduces insomnia severity in physically inactive adults and can be easily incorporated into daily routines to improve insomnia symptoms and daytime impairment. TRIAL REGISTRATION: ClinicalTrials.gov, NCT04227587.
With permission from Excerpta Medica Inc.

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