A team of researchers from Mahidol University in Thailand analyzed data from over 2,000 individuals to determine which types of exercise promote quicker sleep onset and deeper sleep. The study focused on older adults, particularly those experiencing age-related sleep difficulties. The scientists found that strength training and resistance exercises were the most effective in combating insomnia.
Throughout the research, the experts also concluded that, in general, any form of exercise can help with falling asleep in some way.
How Did the Researchers Reach These Conclusions?
Previous studies have shown that about one-third of adults suffer from insomnia and that sleep quality naturally declines with age.
Experts attribute this decline to weakened circadian rhythms and reduced melatonin production. Both factors can lead to serious health issues, such as type 2 diabetes and heart disease.
The link between regular exercise and improved sleep has been established for some time. Major healthcare providers, such as the National Health Service (NHS) in the UK, have long recommended “regular exercise throughout the day” as a self-help treatment for insomnia.
However, as the authors of the new study pointed out, there have been no specific recommendations regarding the most effective types of exercise for tackling insomnia. To address this gap, a team led by Dr. Kittiphan Nagaviroj combined data from 24 studies involving over 2,000 adults aged 60 and older, all of whom had been officially diagnosed with insomnia. During the studies, participants regularly reported on their sleep quality, as noted by BBC Science Focus.
The researchers measured how different types of exercise affected insomnia. These included aerobic exercises like cycling, dancing, and swimming; strength training and resistance exercises such as weightlifting and push-ups; balance and flexibility exercises like gymnastics and yoga; as well as mixed programs that combined various forms. The sessions lasted an average of 14 weeks, with participants exercising for 50 minutes two to three times a week.
Strength training and resistance exercises proved to be the most effective, improving participants’ sleep by 35 percent more than aerobic exercises.
At the same time, the scientists emphasized, “Both strength and aerobic exercises are more beneficial for improving sleep quality at a clinically significant level than regular activity.”
The results of the study were published in the journal Family Medicine and Community Health.