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High-intensity interval training and sleep quality
Systematic review demonstrating HIIT improves subjective sleep quality and reduces sleep onset latency in adults with and without metabolic disorders.
Evidence Summary
- HIIT reduced Pittsburgh Sleep Quality Index scores by 3.2 points
- Improved sleep efficiency by 5-8%
- Best results when training 3-5 hours before bedtime
Practical Considerations
Morning or afternoon HIIT preferred; evening sessions should end 3+ hours before sleep.
Outcomes
- Pittsburgh Sleep Quality Index Score-3.2points (Points)
- Sleep Efficiency6.5