If you have been having difficulty achieving restful sleep, your exercise regimen may be the key factor you are missing. Recent research indicates that muscle-strengthening activities—such as weightlifting, resistance band exercises, and bodyweight workouts—may be the most effective method for older adults to enhance their sleep quality.

Strength training tops the list for beating insomnia

An analysis published in Family Medicine and Community Health reviewed various studies and concluded that, although aerobic exercises and a combination of strength, balance, and flexibility training yielded beneficial results, resistance training was particularly effective in improving sleep.

As individuals age, sleep quality often diminishes, with up to 20% of older adults suffering from chronic insomnia. Insufficient sleep is not merely an inconvenience; it is associated with significant health risks, including cognitive decline, cardiovascular disease, and a heightened likelihood of errors and absenteeism in the workplace.

Key findings

The researchers conducted an analysis of clinical trials published until October 2022, focusing on various forms of physical exercise in comparison to routine activities, standard care, or sleep education. All participants had received a formal diagnosis of insomnia, and their sleep quality was evaluated using the Global Pittsburgh Sleep Quality Index (GPSQI).

The study encompassed data from 24 clinical trials involving 2,045 adults aged 60 and above, with an average age of 70. The majority of these trials were conducted in Asia (56%), followed by North America (16%), South America (16%), and Europe (12%). Notably, 20% of the trials were carried out in nursing home settings.

Which exercises were studied?

The researchers investigated several categories of exercise, including:

• Aerobic exercise: Activities such as cycling, brisk walking, swimming, and dancing.
• Resistance training: Exercises like weightlifting, push-ups, squats, and planks.
• Balance exercises: Movements including heel-to-toe walking and step-ups.
• Flexibility exercises: Practices such as yoga, Pilates, and stretching routines.
• Combination exercise: A blend of strength, aerobic, balance, and flexibility workouts.

On average, each exercise session lasted approximately 50 minutes, with participants engaging in workouts two to three times per week over a period of about 14 weeks. However, due to limited data, the meta-analysis primarily concentrated on aerobic and combination exercises, while the effects of resistance training were inferred through network analysis.

How much did sleep improve?

• Strength training yielded the most significant improvement in sleep, enhancing GPSQI scores by 5.75 points.
• Aerobic exercise resulted in an increase of 3.76 points in scores.
• Combination exercise led to a score improvement of 2.54 points.
• While sleep education provided some benefits, it was less effective than strength training.

Although sleep education demonstrated positive effects, the study highlighted inconsistencies in its definition across various trials, complicating the assessment of its overall impact.

Why strength training works best

Experts suggest that strength training can improve sleep quality by alleviating stress, enhancing metabolism, and facilitating the release of hormones that regulate sleep. In contrast to high-intensity aerobic exercises, resistance training does not excessively stimulate the nervous system, which can help older adults relax more effectively before bedtime.

The takeaway: Exercise your way to better sleep

While all types of physical activity offer advantages, resistance training seems to have the most significant effect on sleep quality among older adults. If you seek a natural method to enhance your sleep, consider incorporating strength training into your fitness regimen.

Whether through weightlifting, bodyweight exercises, or resistance bands, engaging in some form of strength training may lead to more restorative sleep and improved overall health. Therefore, if counting sheep is proving ineffective, it might be time to start counting repetitions instead!

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