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Now research suggests resistance training can enhance sleep quality among older adults.
Strength training exercise can include body weight training or weight training with equipment like dumbbells or resistance machines.
Key takeaways from the study:
Participants in themeta-analysis study were adults aged 60 years and older.
Using the Global Pittsburgh Sleep Quality Index, strength training improved scores by 5.75 points.
This was significantly better than aerobic exercise, which improved scores by 3.76 points.
Combination exercises showed the least improvement at 2.54 points.
“Nevertheless, all these types of exercise improve sleep quality beyond significant differences.”
There are many reasons why strength training boosts sleep quality.
The human body is a clever machine that works off the signals you give it.
Resistance workouts trigger the release of mood-boosting endorphins.
These happy hormones reduce feelings of stress and anxiety, making it easier to fall asleep.
These workouts also creates adenosine, which is another a sleep-inducing molecule in the body.
Elsewhere,studies showgentle exercise such as walking can help tackle common sleep disturbances among seniors like sleep apnea.
A daily walk is thought to reduce risk of this nighttime breathing disorder by 10%.
Other ways to manage insomnia symptoms
1.
Plusresearchlinks a low levels of vitamin D withsleep deprivation.
Revamp your sleep space
A calming, comfortable sleep space is the bedrock to quality sleep.
You’ll also want to confirm your bedroom is cool, quiet and free of light pollution.
Theideal sleep temperatureis between 20 and 25 C (68 and 77 F).
Meanwhile, blocking out light and noise will minimize nighttime awakenings.
