Chronotype, Circadian Rhythm, Health Behavior / Well-Being, Physical Therapy, Resistance Exercise, Sleep Disturbances, Sleep Quality
Conditions
Keywords
sleep disturbance, Sleep quality, Chronotype, Morningness-eveningness, Circadian rhythm, Resistance exercise, Home-based exercise, Sleep and exercise, Physical activity and sleep, Physical Therapy, Exercise, Telerehabilitation, Munich Chronotype Questionnaire (MCTQ), Pittsburgh Sleep Quality Index (PSQI), Mood (BRUMS, DASS-21), Randomized controlled trial, Physical therapy and rehabilitation
Brief summary
This study examines whether doing moderate resistance exercises in the morning can improve sleep quality and well-being in young adults. Participants with different daily activity patterns (morning or evening types) will take part in an 8-week online exercise program. The study will compare how exercise affects sleep, mood, and daily rhythm across these groups.
Detailed description
Disturbed sleep is a widespread issue that affects health, mood, and daily function. Chronotype-the natural tendency to be active earlier or later in the day-may influence how people respond to exercise as a tool for improving sleep. This trial investigates the effects of an 8-week, moderate-intensity resistance exercise program performed in the morning, delivered through telerehabilitation. Participants include healthy young adults with self-identified morning or evening chronotypes. The study will measure changes in sleep quality, psychological well-being, alignment of daily rhythms, and will explore whether men and women respond differently to the program.. By comparing outcomes between chronotypes, this research aims to clarify whether exercise benefits are shaped by biological preference for morning or evening activity, or whether improvements occur regardless of chronotype. The central question is whether improvements occur equally across chronotypes, or if biological preference shapes the response to exercise. Null Hypothesis (H0): Moderate-intensity morning resistance exercise will have no differential effect on sleep quality, mood, or circadian alignment between participants with morning and evening chronotypes. Alternative Hypothesis (H1):Moderate-intensity morning resistance exercise will have a differential effect on sleep quality, mood, or circadian alignment between participants with morning and evening chronotypes.
Interventions
BEHAVIORALModerate-Intensity Resistance Exercise Program
An 8-week, moderate-intensity resistance exercise program performed in the morning, 3 sessions/week on nonconsecutive days. Each 45-min session includes: 5-min warm-up (jumping jacks, high knees, running in place, hip hinge with reach, standing twists); 35-min progressive resistance training (Chest Press (Modified Push-Ups), Leg Press (Wall Sits with Squats), Squats, Shoulder Press (Resistance Band Overhead Press), Lat Pulldown (Resistance Band Pull-Downs), Rowing (Resistance Band Rows), Lower Back (Superman Holds), and Abdominals (Plank with Crunches)); and 5-min cool-down (Chest and Shoulder Stretch, Kneeling Hip Flexor Stretch, Standing Hamstring Stretch, Child's Pose with Side Stretch, and Cat-Cow Stretch ). Muscle soreness tracked after each session using 7-point Likert scale. Standardized videos, adherence checklists, resistance bands provided. Both chronotype groups complete identical sessions, outcomes compared.
Sponsors
Medipol University
Study design
Allocation
RANDOMIZED
Intervention model
PARALLEL
Primary purpose
BASIC_SCIENCE
Masking
NONE
Masking description
Participants will not be masked due to the nature of the supervised exercise sessions and chronotype classification. Outcome measures rely on self-reported questionnaires and standardized assessments, making blinding of participants impractical.
Intervention model description
Participants will be randomized into two parallel groups based on chronotype classification (morning type or evening type). Both groups will complete the same 8-week, moderate-intensity resistance exercise program delivered via online sessions three times per week in the morning. Outcomes will be compared between the two chronotype groups to evaluate whether the effects of exercise on sleep quality and mood differ by chronotype.
Eligibility
Sex/Gender
ALL
Age
18 Years to 35 Years
Healthy volunteers
Yes
Inclusion criteria
* Age between 18 and 35 years * Generally healthy, with mild to moderate sleep disturbance as categorized by the Pittsburgh Sleep Quality Index (PSQI) * Body Mass Index (BMI) \< 35 kg/m² * No physical or organic limitations or diseases that would prevent participation in physical activity * Non-smoker and non-alcoholic * Caffeine consumption ≤ 2 cups per day (including coffee and energy drinks) * Have not participated in more than 60 minutes/week of usual moderate-to-vigorous physical activity in the past 6 months, categorized as moderate on the International Physical Activity Questionnaire-Short Form (IPAQ-SF) * No clinically diagnosed sleep apnea or other medical/psychiatric disorders responsible for sleep complaints * Regular sleep schedule (no night shifts or transmeridian travel) in the 30 days prior to study enrollment * Able to speak and write English
Exclusion criteria
* Current use of medications or psychotherapeutic drugs for insomnia or other psychiatric disorders * Use of melatonin or other sleep aids in the past month * Currently performing any aerobic or mind-body exercise classes (e.g., yoga, Pilates) * Habitual daytime napping * History of epilepsy or other convulsive disorders * Pregnant individuals * Habitual or recent use (within the past 30 days) of illegal drugs, psychotropic drugs, hypnotics, stimulants, or analgesics
Design outcomes
Primary
| Measure | Time frame | Description |
|---|---|---|
| Change in Sleep Quality Assessed by Pittsburgh Sleep Quality Index (PSQI) | Baseline, Week 4, and Week 8; primary comparison is change from baseline to Week 8 | Sleep quality will be measured using the Pittsburgh Sleep Quality Index (PSQI), a validated 19-item self-report questionnaire that evaluates sleep patterns over the past month. The PSQI generates seven component scores (subjective sleep quality, latency, duration, efficiency, disturbances, use of medication, daytime dysfunction), which are summed into a global score ranging from 0 to 21, with higher scores indicating poorer sleep quality. Assessments will be conducted at baseline (week 0), midpoint (week 4), and end of study (week 8). The primary endpoint is the change in global PSQI score from baseline to week 8, comparing differences between morning and evening chronotype groups following the resistance exercise program. |
Secondary
| Measure | Time frame | Description |
|---|---|---|
| Change in Mood Assessed by Brunel Mood Scale (BRUMS) | Baseline, Week 4, and Week 8 | The Brunel Mood Scale (BRUMS) measures six mood states: anger, confusion, depression, fatigue, tension, and vigor. Higher scores reflect greater mood disturbance. Outcomes will track changes in mood from baseline to follow-up. It is a five-point Likert scale ranging from 0 (not at all) to 4 (extremely) according to their current feelings. The mood score is computed as the sum of all 24 items, with higher scores reflecting a greater intensity of that particular mood |
| Perceived Effort Assessed by OMNI Perceived Exertion Scale for Resistance Exercise (OMNI-RES) | Throughout Weeks 1-8 | The OMNI-RES is a 0-10 rating scale used to assess perceived exertion during resistance training. Higher scores reflect greater perceived effort. Participants will rate their exertion after each exercise session. |
| Muscle Soreness Assessed by 7-Point Likert Scale | After each exercise session, Weeks 1-8 | Participants will rate post-exercise soreness from 0 (no soreness) to 6 (severe soreness limiting movement) after each session to monitor tolerance. |
| Change in Circadian Alignment Assessed by Munich Chronotype Questionnaire (MCTQ) | Baseline and Week 8 | Chronotype and social jetlag will be evaluated using the MCTQ. The endpoint is change in chronotype alignment from baseline to week 8 and its relationship to exercise outcomes. |
| Change in Mood Assessed by Depression Anxiety Stress Scales-21 (DASS-21) | Baseline, Week 4, and Week 8 | The DASS-21 is a 21-item questionnaire that evaluates symptoms of depression, anxiety, and stress. Higher scores indicate more severe symptoms. Outcomes will capture changes in psychological well-being across the intervention period. it is using a 4-point (0-3) Likert-type scale (ranging from did not apply to me at all 0, to applied to me very much or most of the time 3). Higher scores indicate greater severity of depression, anxiety, and stress symptoms, with subscale scores ranging from 0 to 42 and total scores from 0 to 126. |
| Change in Muscle Strength Assessed by One-Repetition Maximum (1RM) | Baseline, Week 4, and Week 8 | Muscle strength will be measured using the one-repetition maximum (1RM) test for selected resistance exercises. The primary outcome is change in maximal strength over the intervention period. |
| Change in Physical Activity Level Assessed by International Physical Activity Questionnaire-Short Form (IPAQ-SF) | Baseline and Week 8 | The IPAQ-SF will measure weekly physical activity (MET-min/week and sedentary time). Outcomes include classification into low, moderate, or high activity. |
Countries
Turkey (Türkiye)
Contacts
Primary ContactAliaa Salem Menshawi, PT, MSc (Cand.)
Backup ContactGehad Salem Menshawi, PT, MSc (Cand.)
Outcome results
None listed