Quick Facts

• Study of 112 women aged 18-30 tested three approaches: high-intensity exercise, sleep coaching, and both combined over eight weeks
• Combined approach produced better sleep efficiency and fewer nighttime disruptions than either strategy alone
• Women are twice as likely to report sleep issues as men, making targeted interventions crucial

A new clinical trial published in JAMA Network Open reveals that combining high-intensity exercise with sleep coaching produces better results than either strategy used alone. The eight-week study followed 112 women between ages 18 and 30 who all had poor sleep quality.

Researchers split participants into four groups. One group did high-intensity circuit training three times per week using bodyweight movements. A second group received sleep coaching based on cognitive behavioral therapy for insomnia. The third group combined both approaches. The control group made no changes to their routine.

The combined approach group showed the most meaningful improvements. These participants fell asleep more efficiently, spent less time awake during the night, and had fewer disruptions overall. The study was led by Dr. Borui Zhang at The Education University of Hong Kong.

“Sleep is not optional; it’s a biological necessity that affects nearly every aspect of health we care about,” said Dr. Leana Wen. “Without adequate sleep, your body has trouble repairing tissues, regulating hormones and managing energy balance.”

The findings come as instances of insomnia rise globally. Analysis of over 28 million days of health data from more than 70,000 individuals shows fewer than 13% consistently meet both recommended sleep and physical activity targets.

Women face particular sleep challenges. They are twice as likely to report sleep issues as men. Research shows women’s motivation is more affected after a night of poor sleep than men’s motivation.

University of Miami researchers wrote in an accompanying editorial that pairing sleep and exercise interventions may produce health benefits greater than either strategy alone. They suggest the real promise extends beyond heart and metabolic health toward dementia prevention.

The high-intensity workouts combined strength and cardio movements. The sleep coaching included personalized guidance through a digital program. Sessions lasted 30 minutes or less and occurred four times per week over nine to 10 weeks for maximum effectiveness.

Recent surveys show 82% of respondents plan to focus more on overall health in 2026. Sleep emerged as a top priority with 69% saying they would rather get eight hours of sleep than unlimited snacks.

The study has limitations. Results may not apply to older adults or those with significant health conditions. Researchers did not use sleep lab testing and did not measure long-term effects.

Read more: 112 Women Tried 3 Sleep Strategies — Only One Delivered Real Results