A new study has suggested that doing two things twice a week can have a massive impact on insomnia
A recent study has hinted that the secret to conquering insomnia might just lie in regular strength training. Researchers have discovered that engaging in activities like push-ups or weight lifting twice a week could be incredibly beneficial, especially for those over 60 looking to improve their sleep.
The study revealed that while all forms of exercise had a positive impact on sleep issues, resistance training such as weight lifting was superior in enhancing sleep quality compared to aerobic exercises like jogging or biking. Published in the journal Family Medicine And Community Health, the research underscores the fact that “sleep quality declines with age” and notes that insomnia affects approximately one in five older adults.
Delving into the specifics of sleep disturbances, another study featured in the National Library of Medicine points out that middle-of-the-night (MOTN) awakenings with difficulty returning to sleep are some of the most frequent symptoms of insomnia. Data from the National Comorbidity Survey Replication indicates that MOTN awakenings have been experienced by 20 per cent of individuals within the last year, which is more prevalent than the 16.4% who struggle to fall asleep initially and the 16.7 per cent who wake up too early in the morning.
A comprehensive epidemiological study conducted across Europe revealed that 16% of the general populace reported experiencing Middle-of-the-Night (MOTN) awakenings at least thrice a week. Interestingly, MOTN awakenings were found to be significantly more common in women than men and increased with age, with 23% of those aged 65 or above reporting this symptom.
However, it’s important to note that sleep disruptions, including MOTN awakenings, can affect individuals of all ages, reports Surrey Live.
The study suggests that engaging in physical activities such as press-ups or weight lifting twice a week could be the solution to combating insomnia. It highlighted that “exercise is simple, inexpensive and beneficial for alleviating insomnia in older adults”, posing less risk than sleeping pills and offering other widespread health benefits. The research team noted, “Older people have more significant insomnia than younger people,”.
There’s robust evidence linking sleeplessness to depression, anxiety, and other mental health disorders. Numerous studies have also associated sleeplessness with metabolic syndrome, hypertension, and heart disease. Furthermore, cognitive decline and an increased risk of prostate cancer are linked to insomnia.
Previous research has indicated that physical activity can help alleviate insomnia, but the most effective type of exercise was unclear. To explore this further, researchers analysed data from 24 clinical trials involving 2,045 participants aged 60 and above.
Researchers put various forms of exercise to the test, including cycling, dancing, swimming, hiking, weightlifting, yoga, and gymnastics. Participants typically worked out two to three times a week for around 50 minutes over 14 weeks.
The Pittsburgh sleep quality index, a 21-point scale questionnaire, was used to assess sleep quality. After digging deeper, the team found that strength or resistance training led to a 5.75-point improvement on the index, meaning participants fell asleep faster and woke up less often.
This type of exercise includes weightlifting and bodyweight resistance exercises like push-ups and squats. Aerobic exercises resulted in a 3.76-point improvement, while combination exercises like yoga or Pilates showed a 2.54-point improvement.
According to the researchers from Mahidol University Faculty of Medicine in Bangkok, “Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality.”
Huw Edwards, chief executive of Ukactive, added: “Physical activity has a huge role to play in our physical and mental health, with benefits such as better sleep, reduced stress and anxiety, and improved productivity, social connection and wellbeing.
“This study shows the essential role resistance training can play in tackling insomnia for older age groups, and we know that exercise not only supports quality sleep but that a good night’s sleep can help us feel better and be more productive the following day.”
