A recent study has shown that strength exercises, such as weightlifting and resistance training, are the most effective in improving sleep quality among older adults, compared to aerobic exercises or a combination of different exercise types.
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These findings, published in the Family Medicine and Community Health journal, came after analyzing data from 25 randomized trials involving 2,170 individuals aged 60 or older.
According to the study, which measured the impact of exercise on sleep quality scores, strength training showed the highest improvement in sleep quality, with a score increase of 5.75 points. Aerobic exercises (such as running and swimming) improved sleep quality by 3.76 points, while mixed exercises only led to a 2.54-point improvement.
As people age, sleep quality declines, with up to 20% of older adults suffering from symptoms of insomnia, which can lead to serious health problems.
The study, published on March 3rd, highlights that resistance exercises trigger the release of endorphins, which improve mood. These hormones help reduce feelings of stress and anxiety, making it easier to sleep.
These exercises also promote the production of adenosine, another molecule that stimulates sleep in the body.
Additionally, the microscopic muscle tears that occur during strength training send a signal to the brain that more human growth hormone is needed. This hormone is released during deep sleep stages, which makes the body more likely to enter these deep, restful sleep phases, enhancing muscle recovery.
