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.
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
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