Low-Intensity Scheduled Morning Exercise for Adolescents with a Late Chronotype: A Novel Treatment to Improve Sleep Health
Study Objectives. During adolescence, an interplay between biological and environmental factors leads to constrained sleep duration and timing. Given the importance of restorative sleep for cognitive, emotional, and physical health during this developmental period, the high prevalence of sleep deprivation is a public health concern. One of the primary contributing factors is the normative delay of the circadian rhythm. Therefore, the present study aimed to evaluate the effect of a gradually advanced morning exercise schedule (30 min shift each day) completed for 45 minutes on 5 consecutive mornings, on circadian timing and daytime functioning of adolescents with a late chronotype, compared to a sedentary control group. Methods. 19 sedentary male adolescents aged 15-18 years spent one week of school holiday at the sleep laboratory. Morning procedure included either 45 min walking on a treadmill or sedentary activities in dim light. Saliva dim light melatonin onset (DLMO), evening sleepiness and daytime functioning were assessed during the first and last night of laboratory attendance. Results. The morning exercise group had significantly advanced (earlier) circadian timing (27.5 min ± 32.0), while sedentary activity resulted in a phase delay (-34.3 min ± 53.2). Morning exercise also led to higher evening sleepiness in the earlier hours of the night, but not at bedtime. Mood measures reduced meaningfully in both study conditions.Conclusions. These findings highlight the preventative effect of low-intensity morning exercise among this population. Future studies are needed to test the transference of these laboratory findings to adolescents’ real life.