The Impact of Structured Aerobic Exercise on Sleep Quality and Emotional Regulation Capacity: A Systematic Literature Review
DOI:
https://doi.org/10.53905/inspiree.v7i02.178Keywords:
aerobic exercise, sleep quality, emotional regulation, non-pharmacological intervention, mental healthAbstract
The purpose of the study. This systematic literature review aims to analyze and synthesize the evidence on the effects of structured aerobic exercise on sleep quality and emotional regulation capacity in healthy adults and clinical populations.
Materials and methods. A comprehensive electronic search was conducted in PubMed, Scopus, Web of Science, and Google Scholar, covering publications from January 2015 to December 2024. Studies were selected based on pre-defined inclusion and exclusion criteria, focusing on peer-reviewed articles that investigated structured aerobic exercise interventions and reported sleep quality outcomes (assessed via Pittsburgh Sleep Quality Index, PSQI) and/or emotional regulation outcomes (assessed via the Emotion Regulation Questionnaire, ERQ). Data extraction and quality appraisal followed the PRISMA 2020 guidelines.
Results. A total of 12 studies met the inclusion criteria and were included in the final synthesis. Structured aerobic exercise with a frequency of 3–5 sessions per week, 30–60 minutes per session, and moderate-to-vigorous intensity demonstrated significant improvements in sleep efficiency, reduction in sleep latency, and enhancement of slow-wave sleep duration. Concurrently, consistent aerobic training improved cognitive reappraisal strategies and reduced emotional suppression, mediated by increased prefrontal cortex activity and elevated brain-derived neurotrophic factor (BDNF) levels.
Conclusions. Structured aerobic exercise exerts dual benefits on psychophysiological health by improving both sleep quality and emotional regulation through neurobiological and psychoneuroendocrine mechanisms. It is recommended as a viable non-pharmacological intervention in clinical and community health settings.
References
Almeida, J. R. V. de, Barros, G., Valente, V. J. M. B. da S., Santana, W. L., Santos, E. C. F. dos, Aguiar, J. L. P., Farah, B. Q., & Lins-Filho, O. (2025). Effect of Physical Exercise on Sleep Quality and Depressive Symptoms in Adults: A Systematic Review and Meta-Analysis. Sleep Science, 18(3). https://doi.org/10.1055/s-0045-1806954
Altena, E., Baglioni, C., Espie, C. A., Ellis, J., Gavriloff, D., Holzinger, B., Schlarb, A., Frase, L., Jernelöv, S., & Riemann, D. (2020). Dealing with sleep problems during home confinement due to the COVID‐19 outbreak: Practical recommendations from a task force of the European CBT‐I Academy. Journal of Sleep Research, 29(4). https://doi.org/10.1111/jsr.13052
Banyard, H. G., Edward, K., Garvey, L., Stephenson, J., Azevedo, L. B., & Benson, A. (2025). The Effects of Aerobic and Resistance Exercise on Depression and Anxiety: Systematic Review With Meta‐Analysis. International Journal of Mental Health Nursing, 34(3). https://doi.org/10.1111/inm.70054
Bernard, P., Romain, A. J., Caudroit, J., Chevance, G., Carayol, M., Gourlan, M., Dancause, K. N., & Moullec, G. (2018). Cognitive behavior therapy combined with exercise for adults with chronic diseases: Systematic review and meta-analysis. [Review of Cognitive behavior therapy combined with exercise for adults with chronic diseases: Systematic review and meta-analysis.]. Health Psychology, 37(5), 433. American Psychological Association. https://doi.org/10.1037/hea0000578
Bernstein, E. E., & McNally, R. J. (2016). Acute aerobic exercise helps overcome emotion regulation deficits. Cognition & Emotion, 31(4), 834. https://doi.org/10.1080/02699931.2016.1168284
Bourbeau, K., Moriarty, T., Ayanniyi, A., & Zuhl, M. (2020). The Combined Effect of Exercise and Behavioral Therapy for Depression and Anxiety: Systematic Review and Meta-Analysis. Behavioral Sciences, 10(7), 116. https://doi.org/10.3390/bs10070116
Brupbacher, G., Gerger, H., Zander-Schellenberg, T., Straus, D., Porschke, H., Gerber, M., Känel, R. von, & Schmidt‐Trucksäss, A. (2021). The effects of exercise on sleep in unipolar depression: A systematic review and network meta-analysis. Sleep Medicine Reviews, 59, 101452. https://doi.org/10.1016/j.smrv.2021.101452
Campbell, M., McKenzie, J. E., Sowden, A., Katikireddi, S. V., Brennan, S., Ellis, S., Hartmann‐Boyce, J., Ryan, R., Shepperd, S., Thomas, J., Welch, V., & Thomson, H. (2020). Synthesis without meta-analysis (SWiM) in systematic reviews: reporting guideline. BMJ, 368. https://doi.org/10.1136/bmj.l6890
Chen, L. J., Steptoe, A., & Chen, Y. C. (2022). Aerobic exercise improves sleep quality and mental health: A randomized controlled trial. Psychology & Health, 37(4), 412. https://doi.org/10.1080/08870446.2020.1862897
Dalton, S. D. P., Cooper, H., Jennings, B. J., & Cheeta, S. (2025). Neural correlates of implicit emotion regulation in mood and anxiety disorders: an fMRI meta-analytic review. Scientific Reports, 15(1), 19564. https://doi.org/10.1038/s41598-025-03828-5
Dołęga, J., Łukasz, S. P., Mól, P., Maciejczyk, T., Sieńko, A., Łabuś, M., Zabawa, B., Hudzińska, P., Krzykawski, K., & Sadowski, J. A. (2024). Neuroplasticity. How regular physical activity influences the brain’s structure and function. Quality in Sport, 34, 56026. https://doi.org/10.12775/qs.2024.34.56026
Edwards, M. K., Rhodes, R. E., & Loprinzi, P. D. (2020). Experimental effects of acute exercise on emotion regulation. Journal of Behavioral Medicine, 43(5), 765. https://doi.org/10.1007/s10865-019-00104-2
Gianfredi, V., Koster, A., Eussen, S. J. P. M., Odone, A., Amerio, A., Signorelli, C., Stehouwer, C. D. A., Savelberg, H. H. C. M., Wesselius, A., Köhler, S., Schram, M. T., & Schaper, N. C. (2020). The association between cardio-respiratory fitness and incident depression: The Maastricht Study. Journal of Affective Disorders, 279, 484. https://doi.org/10.1016/j.jad.2020.09.090
Gourgouvelis, J., Yielder, P., Clarke, S. T., Behbahani, H., & Murphy, B. (2018). Exercise Leads to Better Clinical Outcomes in Those Receiving Medication Plus Cognitive Behavioral Therapy for Major Depressive Disorder. Frontiers in Psychiatry, 9. https://doi.org/10.3389/fpsyt.2018.00037
Gross, J. J. (2015). Emotion Regulation: Current Status and Future Prospects. Psychological Inquiry, 26(1), 1. https://doi.org/10.1080/1047840x.2014.940781
Groves, C. I., Huong, C., Porter, C. D., Summerville, B., Swafford, I., Witham, B., Hayward, M., Kwan, M., & Brown, D. M. Y. (2024). Associations between 24-h movement behaviors and indicators of mental health and well-being across the lifespan: a systematic review [Review of Associations between 24-h movement behaviors and indicators of mental health and well-being across the lifespan: a systematic review]. Journal of Activity Sedentary and Sleep Behaviors, 3(1). https://doi.org/10.1186/s44167-024-00048-6
Herbert, C., Meixner, F., Wiebking, C., & Gilg, V. (2020). Regular Physical Activity, Short-Term Exercise, Mental Health, and Well-Being Among University Students: The Results of an Online and a Laboratory Study. Frontiers in Psychology, 11. https://doi.org/10.3389/fpsyg.2020.00509
Hyndych, A., El‐Abassi, R., & Mader, E. C. (2025). The Role of Sleep and the Effects of Sleep Loss on Cognitive, Affective, and Behavioral Processes. Cureus, 17(5). https://doi.org/10.7759/cureus.84232
Jacob, L., Tully, M. A., Barnett, Y., Lopez-Sanchez, G. F., Butler, L., Coyne, R., Mota, J., & Shin, J. I. (2022). The relationship between physical activity and depression, anxiety and stress in adults with non-communicable disease. Journal of Affective Disorders, 298, 85. https://doi.org/10.1016/j.jad.2021.10.120
Julian, H., 1983-, T., James, Jacqueline, C., Miranda, C., Tianjing, L., J., P., Matthew, & Andrea, W., Vivian. (2019). Cochrane Handbook for Systematic Reviews of Interventions. https://doi.org/10.1002/9781119536604
Kong, Z., Fan, X., Sun, S., Song, L., Shi, Q., & Nie, J. (2024). Comparison of high-intensity interval training and moderate-intensity continuous training for sleep quality, mental health and neurotrophic factors in patients with depression: A randomized controlled trial. Frontiers in Psychiatry, 15, 1334851. https://doi.org/10.3389/fpsyt.2024.1334851
Korkutata, A., Korkutata, M., & Lazarus, M. (2025). The impact of exercise on sleep and sleep disorders. Npj Biological Timing and Sleep, 2(1). https://doi.org/10.1038/s44323-024-00018-w
Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: a meta-analytic review. Journal of Behavioral Medicine, 38(3), 427. https://doi.org/10.1007/s10865-015-9617-6
Loprinzi, P. D., & Frith, E. (2018). Protective and therapeutic effects of exercise on stress-induced memory impairment. The Journal of Physiological Sciences, 69(1), 1. https://doi.org/10.1007/s12576-018-0638-0
Marconcin, P., Gouveia, É. R., Nascimento, M. de M., Ferrari, G., & Marques, A. (2023). Mental Health Conditions and Exercise. In IntechOpen eBooks. IntechOpen. https://doi.org/10.5772/intechopen.111505
Memon, A. R., Gupta, C., Crowther, M. E., Ferguson, S. A., Tuckwell, G. A., & Vincent, G. E. (2021). Sleep and physical activity in university students: A systematic review and meta-analysis. Sleep Medicine Reviews, 58, 101482. https://doi.org/10.1016/j.smrv.2021.101482
Mikkelsen, K., Stojanovska, L., Polenaković, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48. https://doi.org/10.1016/j.maturitas.2017.09.003
Ouzzani, M., Hammady, H. M., Fedorowicz, Z., & Elmagarmid, A. K. (2016). Rayyan—a web and mobile app for systematic reviews. Systematic Reviews, 5(1), 210. https://doi.org/10.1186/s13643-016-0384-4
Page, M. J., McKenzie, J. E., Bossuyt, P. M., Boutron, I., Hoffmann, T., Mulrow, C. D., Shamseer, L., Tetzlaff, J., Akl, E. A., Brennan, S., Chou, R., Glanville, J., Grimshaw, J., Hróbjartsson, A., Lalu, M. M., Li, T., Loder, E., Mayo‐Wilson, E., McDonald, S., … Moher, D. (2021). The PRISMA 2020 statement: an updated guideline for reporting systematic reviews. BMJ, 372. https://doi.org/10.1136/bmj.n71
Passos, G. S., Poyares, D. L. R., Santana, M. G., Tufik, S., & Mello, M. T. de. (2012). Is exercise an alternative treatment for chronic insomnia? Clinics, 67(6), 653. https://doi.org/10.6061/clinics/2012(06)17
Rodiah, S., Veryadi, R., Pujiantoro, A. K., Setiawan, M. A., & Mubarak, Z. (2024). The Impact of Structured Aerobic Exercise on Sleep Quality and Emotional Regulation Capacity: A Systematic Literature Review. Jurnal Ilmu Keolahragaan, 1(1), 1.
Roever, L., Cavalcante, B. R. R., & Improta‐Caria, A. C. (2023). Long-term consequences of COVID-19 on mental health and the impact of a physically active lifestyle: a narrative review [Review of Long-term consequences of COVID-19 on mental health and the impact of a physically active lifestyle: a narrative review]. Annals of General Psychiatry, 22(1). BioMed Central. https://doi.org/10.1186/s12991-023-00448-z
Smith, P. J., & Merwin, R. M. (2020). The Role of Exercise in Management of Mental Health Disorders: An Integrative Review. Annual Review of Medicine, 72(1), 45. https://doi.org/10.1146/annurev-med-060619-022943
Walker, M. C. (2017). Why We Sleep. https://en.wikipedia.org/wiki/Why_We_Sleep
Wang, X., Liu, T., Jin, X., & Zhou, C. (2024). Aerobic exercise promotes emotion regulation: a narrative review. Experimental Brain Research, 242(4), 783. https://doi.org/10.1007/s00221-024-06791-1
World Health Organization. (2022). Global status report on physical activity 2022. WHO Press. https://www.who.int/publications/i/item/9789240059153
Yang, H., Xu, J., Hou, L., & Huang, D. (2025). Neurobiological mechanisms of the effect of exercise on depressive disorder: analysis using CiteSpace [Review of Neurobiological mechanisms of the effect of exercise on depressive disorder: analysis using CiteSpace]. Frontiers in Psychiatry, 16. Frontiers Media. https://doi.org/10.3389/fpsyt.2025.1600286
Yao, L., Fang, H., Leng, W., Li, J., & Chang, J. (2021). Effect of Aerobic Exercise on Mental Health in Older Adults: A Meta-Analysis of Randomized Controlled Trials [Review of Effect of Aerobic Exercise on Mental Health in Older Adults: A Meta-Analysis of Randomized Controlled Trials]. Frontiers in Psychiatry, 12. Frontiers Media. https://doi.org/10.3389/fpsyt.2021.748257
Zapalac, K., Miller, M., Champagne, F. A., Schnyer, D. M., & Baird, B. (2024). The effects of physical activity on sleep architecture and mood in naturalistic environments. Scientific Reports, 14(1), 5637. https://doi.org/10.1038/s41598-024-56332-7
Zeibig, J., Seiffer, B., Sudeck, G., Rösel, I., Hautzinger, M., & Wolf, S. (2021). Transdiagnostic efficacy of a group exercise intervention for outpatients with heterogenous psychiatric disorders: a randomized controlled trial. BMC Psychiatry, 21(1). https://doi.org/10.1186/s12888-021-03307-x
Zhao, Y., Dai, Q., Li, Y., & Li, C. (2024). Exercise therapy in the application of sleep disorders. Frontiers in Neurology, 15. https://doi.org/10.3389/fneur.2024.1324112
Downloads
Published
Issue
Section
Categories
License
Copyright (c) 2026 Siti Rodiah, Raihan Veryadi, Adam Khalifah Pujiantoro, M. Arif Setiawan, Zaky Mubarak
This work is licensed under a Creative Commons Attribution-ShareAlike 4.0 International License.
