Insomnia affects millions of people worldwide, particularly as they age. A recent study has found that incorporating resistance training into one’s exercise routine can help improve sleep quality in older adults.
According to the study, which analyzed data from 2,170 people aged 60 and above, strengthening exercises were found to be most effective in improving sleep, followed by aerobic exercise and combination exercise. However, all types of exercise were shown to have a positive impact on sleep quality.
Dr. Jade Wu, a sleep psychologist, explained that resistance training helps the body recover from wear and tear during the day. By repairing and growing muscles through rest and relaxation, the body is able to recover and recharge for the next day.
Resistance training has also been linked to other health benefits, including reduced blood pressure, improved blood sugar control, and increased leg strength. Furthermore, it can reduce symptoms of depression and anxiety.
While the type of exercise may not be as important as consistency in improving sleep, Dr. Shalini Paruthi noted that finding an exercise routine that can be done regularly is key. As long as activity is involved, most people will see improvements in their sleep quality.
In addition to exercise, creating a conducive sleep environment and sticking to a consistent schedule can also help regulate the body’s internal clock and improve sleep quality. Light stretching before bed can also be beneficial in relaxing stiff muscles and signaling the body that it’s time to wind down.
For those struggling with insomnia, seeking advice from a primary care physician or board-certified sleep specialist is recommended if symptoms persist after two weeks of trying to address the issue through lifestyle changes alone.
Source: https://edition.cnn.com/2025/03/04/health/resistance-exercise-insomnia-study-wellness/index.html