A study has suggested that doing push-ups or lifting weights twice a week could be the solution to beating insomnia. The research found that strength training at least twice a week was the most effective type of exercise for improving sleep in people aged 60 and over.
While all types of exercise helped to tackle sleeplessness, resistance training such as lifting weights brought about greater improvements than aerobic exercise like running or cycling. The study, published in the journal Family Medicine And Community Health, highlighted that “sleep quality declines with age” and about one in five older adults suffer from insomnia.
According to one study published in the National Library of Medicine middle-of-the-night (MOTN) awakenings with difficulty returning to sleep are among the most common symptoms of insomnia. The National Comorbidity Survey Replication found that MOTN awakenings occurr in 20 per cent of the population in the past 12 months, compared with 16.4% who experience difficulty initiating sleep and 16.7 per cent who experience early morning awakenings.
In a large epidemiological study in Europe, 16 per cent of the general population reported experiencing MOTN awakenings at least three times per week.3 MOTN awakenings have been found to be significantly more prevalent in women than in men and become more common with age, with 23% of those 65 years or older experiencing this symptom.3 Nevertheless, sleep interruptions, including MOTN awakenings, are present in people of all ages.
In order to prevent this happening the study suggested that press-ups or lifting weights twice a week could hold the key to beating insomnia. It emphasised that “exercise is simple, inexpensive and beneficial for alleviating insomnia in older adults”, is less risky than sleeping pills and offers other widespread health benefits. “Older people have more significant insomnia than younger people,” the team wrote.
“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.”
Previous research has shown that physical activity can aid in alleviating insomnia, but the optimal type of exercise for this purpose was unclear. To investigate this, researchers analyzed data from 24 clinical trials involving 2,045 participants aged 60 and above.
The trials examined various forms of exercise, such as cycling, dancing, swimming, hiking, weightlifting, yoga, and gymnastics. Participants typically engaged in exercise two to three times weekly for approximately 50 minutes over a 14-week period.
The Pittsburgh sleep quality index, a questionnaire assessing sleep quality on a 21-point scale, was used for evaluation. Detailed analysis revealed that strength or resistance training resulted in a 5.75-point improvement on the index, indicating faster sleep onset and reduced awakenings.
This category includes weightlifting and bodyweight resistance exercises like push-ups and squats. Aerobic exercises led to a 3.76-point improvement on the index, while combination exercises like yoga or Pilates showed a 2.54-point improvement. According to the researchers from Mahidol University Faculty of Medicine in Bangkok, “Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality.”
Huw Edwards, the chief executive of Ukactive, stated: “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, and 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.”