Battling to sleep is a major problem – as many as 48% of people over 60 report experiencing sleep problems…
As we age, we spend less time in deep sleep (slow-wave sleep) and more time in lighter sleep stages. This makes us more prone to waking up during the night…
The body’s internal clock, which regulates sleep-wake cycles, also tends to shift with age. Older adults often feel sleepy earlier in the evening and wake up earlier in the morning, leading to fragmented sleep…
And The body produces less melatonin, the hormone that promotes sleep, as we age, which can make it harder to fall and stay asleep.
But sleep problems aren’t just frustrating; they’re linked to anxiety, depression, heart disease, cognitive decline and even increased prostate cancer risk in older men…
Keep reading to discover what this study highlighted you can do for better quality sleep…
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Study shows strength training significantly improved sleep time and quality…
The researchers analysed the effects of the following exercises on sleep:
* Aerobic exercise (walking, cycling, swimming)
* Strength training (weights, resistance bands)
* Balance exercises (single leg stands, chair stands etc)
* Flexibility exercises (stretching, yoga)
* Combination approaches (mixing different types)
Each of these was measured for their effects on sleep quality on the Pittsburgh Sleep Quality Index (PSQI) – which evaluates seven aspects of sleep.
Strength training, aerobic, and combination exercise improved sleep quality but strength training had almost twice the improvement compared to the others.
Strength training improved PSQI scores by 5.75 points, compared to 3.76 for aerobic exercise and 2.54 for combination exercise.
The researchers noted that this translates into a real-world improvement in sleep quality that patients can feel in their daily lives.
The exercise improved:
* How well participants felt they slept
* How quickly they fell asleep
* How long they slept
* How much of their time in bed was actually spent sleeping
* And reduced the need for sleep medications
Keep reading…
Sleep hygiene may also help improve sleep according to this study…
Educational programmes about sleep hygiene also did well in the study, so why not combine some common sense adjustments to strength training for improved sleep…
* Go to bed and wake up at the same time every day, even on weekends.
* If you feel tired earlier in the evening, then create a new sleep schedule so you go to bed earlier and get up earlier.
*Engage in calming activities before bed, such as reading, meditating, or taking a warm bath.
* Keep your bedroom dark, quiet, and cool.
* Use comfortable bedding and minimise noise disruptions.
* Avoid caffeine and nicotine in the hours leading up to bedtime.
* Avoid heavy meals and alcohol before bed.
* Reduce exposure to screens (phones, TVs, tablets) at least an hour before bed, as the blue light can disrupt melatonin production.
* Avoid working, eating, or watching TV in bed to reinforce its association with sleep.
* Practise stress-reducing techniques like mindfulness or journaling to calm your mind before sleep.
Do strength training – even at home using your own body weight, resistance bands, or household items as weights, and adopt helpful sleep hygiene principles for more restful sleep every night…
References:
https://fmch.bmj.com/content/13/1/e003056
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