The researchers analyzed 25 trials bringing together more than 2,000 participants over 60 years old suffering from insomnia.
It is well known, the quality of sleep decreases with age. Between 30 and 48% of seniors complain of drowsiness, while 12 to 20% suffer from insomnia problems, recall Thai scientists in a recent study. This phenomenon is not without consequence since there is a link between insomnia and metabolic syndrome, hypertension and heart disease. Sleep problems also participate in the cognitive decline. If physical activity is recognized to improve the quality of sleep, not all forms of exercises have the same efficiency. Researchers recently looked at this problem in order to identify the most effective exercise to sleep better.
The team analyzed 25 randomized controlled trials, bringing together more than 2,000 participants over the age of 60 suffering from insomnia. They compared the effect of various aerobic exercises (cardio), muscle strengthening, balance, flexibility and combined exercises. The quality of sleep has been measured thanks to a tool taking the form of a questionnaire, called “Pittsburgh sleep quality index” (PSQI). More than half of the exercises were carried out in a light to moderate intensity.
According to the results published in the journal “Family Medicine and Community Health”, “Exercises that strengthen muscles, rather than aerobic or combined exercises, are the most effective way to improve the quality of sleep.” Among the muscular strengthening exercises to favor according to the researchers, it is the weight lifting that comes first followed by the use of resistance elastic bands. You have to do a session of about 50 minutes, 2 to 3 times a week, to have effects. It is also possible to do without equipment by making squats and slits, pumps against a wall, or even climbing chair.
Muscle strengthening makes it possible to release the tensions accumulated in the body, which promotes faster sleep and deeper sleep. In addition, this type of physical activity stimulates the production of melatonin, sleep hormone, and reduces cortisol levels, stress hormone, thus promoting a better-sleep cycle, according to a recent study. You just have to get started!
