![\"Barbara](\"https://cdn.uc.assets.prezly.com/df1be38e-25d1-4e9e-8247-00cce63dea16/-/scale_crop/128x128/center/-/format/auto/\"){kind=avatar}
\n Barbara Jastrz\u0119bska\n Senior PR Specialist, Benefit Systems\n \n
\nA one-fifth year-on-year increase in sick leave due to sleep disorders is a visible symptom of a broader phenomenon. A survey analysing the health behaviours of 5,006 Poles aged 18–64 reveals that one in eight people struggles with sleep problems every night.1
– Falling asleep doesn’t work like an on/off switch; it’s more like preparing for a landing. However, how well prepared we are for this landing depends on the condition in which we function. Sleep problems are very often the first noticeable effect of previously undetected issues, such as excessive exposure to stress, an irregular circadian rhythm, prolonged fatigue, or a poor diet – says Mateusz Majchrzak, a cognitive-behavioural psychotherapist, MultiSport expert, and author of the book called Sleep in Shift Work: How to Get Enough Sleep and Live Better?
He adds: – As well as a lack of physical activity. Paradoxically, physical activity reduces fatigue and is one of the best ways to cope with stress and low mood. When properly matched to the time of day, the level of recovery, and energy reserves, it improves and deepens our sleep. And besides that, it reduces morning stress.
In the MultiSport Index 2025 survey, 94% of professionally active Poles acknowledged that physical activity has a positive impact on mental and physical health.
Beneficial restructuring
A study published in the Scientific Reports journal in 20242 showed that physical activity influences the time spent in specific sleep stages and, consequently, sleep quality. A study of 82 people conducted over several months showed that engaging in a total of at least 60 minutes of physical activity per day makes it easier to fall asleep, extends deep sleep (NREM), and shifts REM sleep to the morning hours. Changes in these proportions are positive, as they translate into reduced morning stress, higher energy levels, and a greater sense of being well-rested.
– It is not the case that one sleep phase is better or worse than another. However, their proportions and the times at which they occur can be better or worse, that is, they can allow us to derive greater benefits. And the aforementioned study showed that physical activity has a positive effect on the arrangement of these elements. In short, by exercising, we get more out of our sleep – comments Mateusz Majchrzak.
What are the specific sleep stages responsible for?
Deep sleep occurs early in the night and is responsible for the body’s immunity, tissue regeneration, and the secretion of growth hormones. When we exercise, it lasts longer, allowing the body to derive greater benefits. – This restructuring of sleep architecture resulting from physical activity also causes us to fall asleep faster and wake up less frequently during the night – adds Mateusz Majchrzak. During the REM phase, however, emotion regulation and memory consolidation take place; some things are deleted, while others are learned. It is during this phase that we typically have the most vivid dreams, and our eyeballs move in a characteristic way beneath our eyelids. Mateusz Majchrzak points out that the aforementioned study demonstrated the effect of physical activity on shifting the REM phase closer to the morning. – It is beneficial for our mental wellbeing. In people with depression, on the other hand, the REM phase often occurs after falling asleep. During this process, a specific cocktail of neurotransmitters is created in our brain – one that, through dreams, drives us to approach the emotional events we experience while awake in a different way. When we wake up – regardless of whether we remember what happened in the dream or not – our psyche may respond differently to certain stimuli, such as those that trigger our anxiety – explains the expert.
Being active, yet resting
Data from Benefit Systems indicates that over one-third of employees feel exhausted after work at least a few times a week (35%), while one in five experiences this feeling even before the workday begins (19%).3
– We are tired, so we choose stillness, assuming it is the best form of rest. True, sometimes it’s the best thing we can give ourselves, but not day in and day out. We often feel more rested after physical activity than before it. This is because even just over ten minutes of exercise stimulates circulation, relaxes muscles tensed from sitting, and releases mood-boosting endorphins. This relaxing aspect of physical activity applies both to those fatigued by physical labour and to those mentally exhausted by a sedentary lifestyle – says Mateusz Majchrzak and emphasises that physical activity can reduce fatigue and the feeling of being washed out, which often affects shift workers after finishing a night shift, and also deepens their sleep. – For this reason, it also holds a proper place in the guidelines for managing shift work – he adds.
3 “Tired, indifferent, disengaged. Post-pandemic employee needs,” 2022
For over 20 years, Benefit Systems has been the leader of the Polish employee benefits market and one of the key players in the region’s fitness industry. The company’s flagship product is the iconic MultiSport Programme providing access to thousands of sports and recreational facilities. The portfolio is complemented by the MyBenefit cafeteria platform and the Multi.Life wellbeing programme, creating a benefits ecosystem for companies that care about their employees. The group operates in six markets. In addition to Poland, its sports offering is available in the Czech Republic, Slovakia, Bulgaria, Croatia, and Turkey. Benefit Systems is also the largest fitness club operator in Poland, managing nearly 300 clubs, mostly those under the Zdrofit brand. The mission of Benefit Systems is to inspire physical activity and promote health at every stage of life. The company conducts educational and health-oriented initiatives for children, adults, and seniors, including through the MultiSport Foundation. Since 2018, it has been part of the B Corp community, which brings together companies committed to the highest standards of social responsibility and engagement. More information at: https://www.benefitsystems.pl/en and https://biuroprasowe.benefitsystems.pl/en.
", "header": { "large": "https://cdn.uc.assets.prezly.com/55aa68e5-96a1-47ee-b09e-f72e3ffbc36f/-/preview/1200x1200/-/format/auto/", "release": "https://cdn.uc.assets.prezly.com/55aa68e5-96a1-47ee-b09e-f72e3ffbc36f/-/preview/1200x1200/-/format/auto/" }, "contacts": [ { "name": "Barbara Jastrz\u0119bska", "company": "Benefit Systems", "description": "Senior PR Specialist", "email": "barbara.jastrzebska@benefitsystems.pl", "website": null, "address": null, "telephone": "539677460", "mobile": null, "twitter": null, "facebook": null, "linkedin": null, "instagram": null } ], "author": { "first_name": "Marcin", "last_name": "Walendziak" }, "format_version": 6 }