Gaby
Researchers at Mahidol University in Thailand analyzed data from more than 2,000 people to find which types of exercise help people fall asleep faster and sleep more deeply. The study focused on older adults, especially those with age-related sleep problems. The team found that strength training and resistance exercises were the most effective at easing insomnia.
The team also concluded that, in general, any form of exercise can help people fall asleep.
How Did the Researchers Reach These Conclusions?
Previous studies have shown that about one-third of adults suffer from insomnia and that sleep quality naturally declines with age.
Researchers link this decline to weakening circadian rhythms and reduced melatonin production. Both factors can increase the risk of serious health problems such as type 2 diabetes and heart disease.
The link between regular exercise and better sleep has been known for some time. Major healthcare providers, like the UK’s National Health Service (NHS), have long recommended “regular exercise throughout the day” as a self-help treatment for insomnia.
But the new study’s authors said there weren’t specific recommendations about which types of exercise worked best for insomnia. To fill that gap, a team led by Dr. Kittiphan Nagaviroj pooled data from 24 studies that involved more than 2,000 adults aged 60 and older, all diagnosed with insomnia. During those studies, participants regularly reported on their sleep quality, according to BBC Science Focus.
The researchers measured how different kinds of exercise affected insomnia. They compared aerobic activities such as cycling, dancing, and swimming; strength and resistance training like weightlifting and push-ups; balance and flexibility work such as gymnastics and yoga; and mixed programs that combined various forms. The programs lasted an average of 14 weeks, with participants exercising about 50 minutes two to three times a week.
Strength and resistance training came out on top, improving participants’ sleep about 35 percent more than aerobic exercise did.
The study found that both strength and aerobic exercise produced clinically meaningful improvements in sleep quality compared with regular activity.
The results were published in the journal Family Medicine and Community Health.
