A sleep review of 24 clinical trials by researchers from the Mahidol University Faculty of Medicine in Bangkok found that one type of workout had the best results for getting the best sleep
One type of exercise is said to be the best for helping you get a good night’s sleep, according to new research from scientists.
Lifting weights can help older people sleep better, research shows. Sleep quality tends to decline with age and up to one in five older adults has insomnia and around half reporting sleepiness.
A review of 24 clinical trials has found resistance or muscle-strengthening exercises – such as lifting heavy items or using gym equipment – helped tackle insomnia. It has long been known that getting active in the day can help you sleep better at night but the review looked at which forms of exercise were best.
Aerobic exercise – such as brisk walking, cycling or swimming, or a mix of exercises – such as aerobic classes, weight training and pilates – also helped tackle insomnia, but not as much as heavy lifting. Huw Edwards, chief executive of UKactive, the trade body for the physical activity sector, said: “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.”
The study, published in the journal Family Medicine And Community Health, looked at 24 clinical trials involving 2,045 people who were 60 or older. The types of exercise covered by the studies included aerobic – such as cycling, dancing, swimming, brisk walking and hiking, resistance – such as lifting weights, arm curls, wall push-ups and gym machines, balance – such as sideways walking, heel-to-toe walking, one-leg standing, flexibility – such as gymnastics, yoga, dance and pilates. The study also measures combination exercise including a mix of several types.
Their effectiveness was measured using the Pittsburgh Sleep Quality Index (PSQI), which is a detailed questionnaire used to assess sleep. Strength and resistance exercise improved the score by 5.75 points, aerobic exercise by 3.76 points while combination exercise improved it by 2.54. The researchers, from the Mahidol University Faculty of Medicine in Bangkok, concluded: “Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality.”
Author Dr Kittiphon Nagaviroj said: “Older people have more significant insomnia than younger people. Between 30% and 48% of seniors complain of sleepiness while 12-20% have insomnia problems. Strong evidence links sleeplessness to depression, anxiety and other mental health disorders. Several studies have linked sleeplessness to metabolic syndrome, hypertension and heart disease. Cognitive decline and prostate cancer risk are related to insomnia.”
Across all the studies, more than half included exercise that was mild to moderate, or moderate intensity, with the average length of a session just over 50 minutes and frequency around two to three times a week. On average the exercise programmes during trials lasted 14 weeks.
Huw Edwards, of UKactive, added: “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. Our own research also shows that one of the main motivations people have for exercising is to help them sleep better at 66%, so it is essential that everyone, no matter their age, background or ability, feels supported to be physically active in their daily lives.”
