The hidden dangers women face in consuming alcohol
Sleep psychologist Dr. Jade Wu says that resistance training is best because it strains the muscles, and then sleep is needed to repair and grow the muscles.
There are many health benefits to working out, beyond sleep. They include reduced blood pressure, improved sugar levels, reduced symptoms of depression and anxiety, and an overall improved quality of life.
Poor sleep in older adults has been linked to depression, anxiety, and even metabolic syndromes. Sleep deprivation can negatively affect both mental and physical health.
Resistance training means learning new movement patterns, thereby building new neural pathways in the brain. These pathways are reinforced during sleep.
For seniors, 30% to 48% report excessive sleepiness, and 12% to 20% have insomnia.
A recent meta-analysis published in BMJ Family Medicine and Community Health analyzed the data of 2,170 adults over 60 years old across 25 studies from 1996 to 2021. The study found that resistance training was the most effective exercise for improving sleep, followed by aerobic and combination exercises.
Dr. Rachel Sales, a sleep neurologist at Johns Hopkins, suggests that the actual type of exercise might matter less than simply doing the exercise consistently.
Exercise benefits both the body and the mind, improving the ability to fall asleep, stay asleep, and enhance sleep quality. Strength training, in particular, promotes mental relaxation and reduces stress, both of which improve sleep.
Insomnia is not exclusive to older adults. At various points in life, most people will experience sleep difficulties.
The following slides will help you get more restorative sleep alongside a dedicated exercise routine. The first is to create a dark, quiet, and cool bedroom that is perfect for sleep.
Sticking to a regular sleep and wake schedule helps regulate circadian rhythms, making it easier to fall asleep and wake up feeling rested.
To ease muscle stiffness and signal the body to relax, some light stretching before bed can be beneficial.
During the day, it's important to spend some time in natural sunlight or bright artificial light as it can help your circadian rhythm.
If sleep problems persist for more than two weeks, it may be necessary to consult a primary care doctor or medical professional.
It's important to eat at consistent times each day to help support better sleep regulation.
Electronic devices emit blue light, which suppresses melatonin production and interferes with sleep. Try to reduce screen time two hours before bed to help prevent disruptions.
Caffeine can enhance energy and focus, however, drinking it too late in the day can disrupt your sleep.
Sometimes, short naps can be beneficial, but long or irregular naps can interfere with sleep at night.
Supplements like magnesium, zinc, omega-3, and resveratrol may support relaxation and improve sleep quality.
Melatonin is a natural sleep hormone that tells the brain when to sleep. Supplements can help regulate sleep, but dosages vary and consulting a healthcare provider is advised.
Though alcohol might make you sleepy initially, it can later disrupt sleep patterns.
Apart from bedding, temperature, noise levels, and ventilation play a key role in sleep quality.
If sleep issues continue to disrupt your life, it could be conditions like sleep apnea, restless legs syndrome, or parasomnia.
Try practicing meditation, deep breathing, reading, or listening to calm music before sleep or in the evenings.
Eating large meals too late can disrupt sleep. A small, healthy snack before bed may be fine, but avoid heavy, high-carb meals late at night.
Poor bedding can lead to back pain and lots of discomfort, which can then disrupt your sleep. Studies suggest that medium-firm mattresses may provide the best support.
Exercise can improve sleep, but intense workouts right before bed may be counterproductive. Try exercising earlier in the day to allow the body to wind down more effectively at night.
Exercise can be extremely important for helping to enhance sleep quality, improve mood, and boost your health overall. By combining exercise with the tips included here, you can get more restful and restorative sleep.
Sources: (CNN Health) (Healthline)
See also: A guide to staying fit and healthy as you get older
Aging can bring challenges such as declining muscle strength, slower metabolism, and sleep disturbances. However, research shows that exercise, particularly endurance training and resistance workouts, can significantly improve sleep and overall health in older adults.
This gallery explores how endurance training enhances sleep quality and shares top science-backed sleep strategies for better rest.
Curious about how you can sleep better as you age? Click through now.
Resistance training and sleep: a powerful combination for older adults
The science behind strength training and rest in aging
HEALTH Fitness
Aging can bring challenges such as declining muscle strength, slower metabolism, and sleep disturbances. However, research shows that exercise, particularly endurance training and resistance workouts, can significantly improve sleep and overall health in older adults.
This gallery explores how endurance training enhances sleep quality and shares top science-backed sleep strategies for better rest.
Curious about how you can sleep better as you age? Click through now.