Exercise May Ease Sleep Problems and Lift Mood in Older Smokers

A new study from the Texas A&M University School of Public Health has found that regular exercise may help smokers over the age of 40 lower their risk of depression and sleep problems, bringing them closer to the levels seen in non-smokers.

Researchers discovered that smokers generally had much higher rates of moderate to severe depressive symptoms and sleep disorders compared to non-smokers.

The risks were particularly high among smokers between the ages of 40 and 59 who failed to meet recommended physical activity levels, with this group reporting significantly more depressive symptoms and sleep difficulties.

Among smokers aged 60 and older, sleep disorders were especially common. Encouragingly, however, the study showed that engaging in the recommended amount of weekly exercise reduced these risks to levels almost identical to those of non-smokers.

The U.S. physical activity guidelines recommend that adults get about 300 minutes of moderate-intensity exercise or 150 minutes of vigorous activity each week—or an equivalent combination of both. When smokers adhered to these guidelines, their chances of experiencing depression and sleep issues dropped substantially.

Published in Health Education & Behavior, the study examined the relationship between smoking, physical activity, sleep, and mental health. Researchers analyzed data from 3,008 adults collected between 2017 and 2020 as part of the National Health and Nutrition Examination Survey (NHANES), a nationwide health survey conducted by the Centers for Disease Control and Prevention.

Taehyun Roh, assistant professor in the Department of Epidemiology and Biostatistics and supervisor of the study, explained that smoking, depression, and poor sleep are all linked through interconnected physiological and psychological pathways. Smoking alters brain chemistry in ways that can worsen depression and disturb sleep, while exercise can help regulate mood and improve sleep quality. “Each of these has interconnected pathways that potentially affect the others,” Roh noted.

Smoking remains a leading cause of preventable death worldwide, strongly associated with conditions such as lung cancer and chronic obstructive pulmonary disease (COPD).

In the U.S., nearly one in five adults smokes, while about one in three struggles with a sleep disorder such as insomnia or sleep apnea, and roughly one in 12 reports symptoms of depression. These conditions often overlap and contribute to poor overall health outcomes.

The researchers also observed an interesting pattern among younger smokers aged 20 to 39: even when they met exercise guidelines, they were still more likely than non-smokers to report sleep problems. Co-author Jeong-Hui Park suggested that this may be due to factors such as the intensity of smoking, the type and timing of exercise, or other lifestyle variables that exercise alone cannot fully offset.

Ultimately, the study reinforces two key takeaways: exercise is a vital tool for improving mental health and sleep quality, but reducing or quitting smoking is equally important. By combining regular physical activity with efforts to cut down on smoking, individuals can take meaningful steps toward better long-term health.