Recent research has shown that resistance and strength training are the most effective forms of exercise for combating insomnia.
Data from various studies involving 2,000 participants indicate that weight training can result in a 35% improvement in sleep quality compared to aerobic exercises like running.
While all types of exercise are believed to be beneficial for improving sleep, this particular study focused on individuals above the age of 60 who are more prone to sleep issues.
Studies have revealed that a significant percentage of adults suffer from insomnia, and as people age, their sleep quality naturally declines. This can be attributed to factors like weakened circadian rhythms and reduced melatonin production, which may lead to serious health conditions such as type 2 diabetes and heart disease.
Regular exercise is known to positively impact sleep quality, and major health organizations like the UK National Health Services (NHS) recommend exercising regularly as a self-treatment option for insomnia.
Dr. Kittiphon Nagaviroj, leading a team of researchers, conducted an analysis involving 2,000 adults aged 60 and above with diagnosed insomnia. The study compared the effects of various types of exercises on insomnia, including resistance and strength training, aerobic activities, balance and flexibility exercises, and a combination of different forms of exercise.
Results showed that resistance and strength training were the most effective in improving sleep quality, surpassing aerobic exercises by 35%. Additionally, sleep education was found to slightly enhance sleep scores compared to aerobic exercise.
The researchers noted that the definition of “sleep education” varied across studies, ranging from dietary advice to structured cognitive behavioral therapy for insomnia. They emphasized the significant benefits of regular exercise, particularly strength and aerobic exercises, in improving subjective sleep quality at a clinically relevant level.
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Source: www.sciencefocus.com
