Health and Me

Tanya Dutt

Seniors, Stop Taking Sleeping Pills- This Simple Exercise Is The Best Natural Sleep Aid

As we get older, the quality of our sleep decreases naturally, and for many elderly people, having a good night's sleep seems like an impossible dream. Research indicates that as many as 1 in 5 older adults experience <span><a href="https://www.healthandme.com/health/insomnia">insomnia</a></span>, which puts them at risk of reaching for sleeping pills to help. But more and more research now shows that the most effective natural cure for better sleep doesn't come in a bottle—it comes from weightlifting and doing strength-based exercises.

A recent analysis of 25 clinical trials, with almost 2,200 older adults, determined that resistance training—workouts that build muscle against external stress—is the most effective method to <span>improve sleep quality</span>. The study, conducted by Dr. Kittiphon Nagaviroj at Mahidol University in Bangkok, determined that older adults who participate in strength training have far better sleep than those who do aerobic exercise only or a mix of various exercise styles.

Resistance exercises like weightlifting, push-ups, squats, and planks had the highest average increase of 5.7 points in sleep quality scores—a significant improvement for patients with insomnia. In comparison, aerobic exercises like walking, swimming, and cycling only increased sleep scores by 3.7 points, while combined workouts (a blend of strength, balance, and flexibility exercises) had only a 2.5-point increase. 

<h2>Why Strength Training Works Best for Sleep</h2>

Though researchers are still working to determine exactly why strength training workouts are so good for sleep, a number of factors might be responsible for their effectiveness:

<strong>Encourages Deep Sleep: </strong>Strength training prolongs the amount of time spent in slow-wave sleep—the deepest and most restorative phase of sleep—so that the brain and body can get a good rest overnight.

<strong>Regulates Mood:</strong> Exercise, especially resistance training, stabilizes mood and lowers stress, both of which are essential for enhancing the quality of sleep.

<strong>Balances Hormones:</strong> Resistance training improves cortisol levels (stress hormone) while stimulating melatonin release, which is vital for sound sleep patterns.

<strong>Decreases Physical Discomfort: </strong>Weight training increases muscle power and joint stability, diminishing chronic pain which tends to disturb sleep in the elderly.

<h2>How Timing Affects Sleep Quality</h2>

Though regular exercise is important, the timing of day when you exercise can affect the quality of sleep. Some individuals find that it is difficult to sleep if they exercise too close to nightfall because physiological reactions from an exercise will keep them awake.

Exercise causes endorphins, which activate brain functions and can postpone sleeping for very sensitive people who do late-day workouts.

Resistance training and aerobic exercise raise core body temperature, telling the body that it's time to be awake. But within 30 to 90 minutes, body temperature naturally starts to drop, contributing to sleepiness.

To work best, seniors should try to finish their strength exercises at least 1 to 2 hours before going to bed so that the body has time to relax.

<h2>How Much Exercise Do Older Adults Need for Better Sleep?</h2>

The good news is that older adults don't need to have marathon-type workouts to feel the improved sleep. Research has found that a mere 30 minutes of moderate aerobic exercise or resistance training can improve the quality of sleep on the very same night.

To reap maximum gains, seniors need to incorporate muscle-strengthening exercises two to three times a week, targeting various muscle groups. Some useful exercises are:

<ul><li>Bodyweight exercises: Push-ups, squats, lunges, and planks</li><li>Weightlifting: Dumbbells or resistance bands, used in light weights</li><li>Chair exercises: Seated leg lift or seated resistance band exercises</li><li>Functional movements: Grocery shopping, walking up stairs, or gardening is also great for building muscle strength</li></ul>

Increased numbers of elderly residents rely on sleeping pills, but the long-term effect of these drugs is serious. Research has tied sleep medicines to a higher incidence of falls, memory loss, addiction, and increased vulnerability to dementia. By contrast, physical exercise is a healthy, low-cost, drug-free solution that improves sleep, as well as overall physical and mental well-being.

If you’re struggling with insomnia, consider swapping your sleeping pills for a pair of dumbbells. Strength training is not only an effective way to improve sleep, but it also enhances muscle strength, balance, and overall well-being. While aerobic exercise and flexibility training still have their benefits, resistance training stands out as the best natural sleep aid for seniors.

A well-organized strength training program can result in improved sleep, enhanced mobility, and an overall improved quality of life. So, rather than depending on medication, try adding resistance exercises to your weekly routine and reap the benefits of improved sleep—naturally.

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As we get older, the quality of our sleep decreases naturally, and for many elderly people, having a good night's sleep seems like an impossible dream. Research indicates that as many as 1 in 5 older adults experience insomnia, which puts them at risk of reaching for sleeping pills to help. But more and more research now shows that the most effective natural cure for better sleep doesn't come in a bottle—it comes from weightlifting and doing strength-based exercises.A recent analysis of 25 clinical trials, with almost 2,200 older adults, determined that resistance training—workouts that build muscle against external stress—is the most effective method to improve sleep quality. The study, conducted by Dr. Kittiphon Nagaviroj at Mahidol University in Bangkok, determined that older adults who participate in strength training have far better sleep than those who do aerobic exercise only or a mix of various exercise styles.Resistance exercises like weightlifting, push-ups, squats, and planks had the highest average increase of 5.7 points in sleep quality scores—a significant improvement for patients with insomnia. In comparison, aerobic exercises like walking, swimming, and cycling only increased sleep scores by 3.7 points, while combined workouts (a blend of strength, balance, and flexibility exercises) had only a 2.5-point increase. Why Strength Training Works Best for SleepThough researchers are still working to determine exactly why strength training workouts are so good for sleep, a number of factors might be responsible for their effectiveness:Encourages Deep Sleep: Strength training prolongs the amount of time spent in slow-wave sleep—the deepest and most restorative phase of sleep—so that the brain and body can get a good rest overnight.Regulates Mood: Exercise, especially resistance training, stabilizes mood and lowers stress, both of which are essential for enhancing the quality of sleep.Balances Hormones: Resistance training improves cortisol levels (stress hormone) while stimulating melatonin release, which is vital for sound sleep patterns.Decreases Physical Discomfort: Weight training increases muscle power and joint stability, diminishing chronic pain which tends to disturb sleep in the elderly.How Timing Affects Sleep QualityThough regular exercise is important, the timing of day when you exercise can affect the quality of sleep. Some individuals find that it is difficult to sleep if they exercise too close to nightfall because physiological reactions from an exercise will keep them awake.Exercise causes endorphins, which activate brain functions and can postpone sleeping for very sensitive people who do late-day workouts.Resistance training and aerobic exercise raise core body temperature, telling the body that it's time to be awake. But within 30 to 90 minutes, body temperature naturally starts to drop, contributing to sleepiness.To work best, seniors should try to finish their strength exercises at least 1 to 2 hours before going to bed so that the body has time to relax.How Much Exercise Do Older Adults Need for Better Sleep?The good news is that older adults don't need to have marathon-type workouts to feel the improved sleep. Research has found that a mere 30 minutes of moderate aerobic exercise or resistance training can improve the quality of sleep on the very same night.To reap maximum gains, seniors need to incorporate muscle-strengthening exercises two to three times a week, targeting various muscle groups. Some useful exercises are:Bodyweight exercises: Push-ups, squats, lunges, and planksWeightlifting: Dumbbells or resistance bands, used in light weightsChair exercises: Seated leg lift or seated resistance band exercisesFunctional movements: Grocery shopping, walking up stairs, or gardening is also great for building muscle strengthDangers of Using Sleeping PillsIncreased numbers of elderly residents rely on sleeping pills, but the long-term effect of these drugs is serious. Research has tied sleep medicines to a higher incidence of falls, memory loss, addiction, and increased vulnerability to dementia. By contrast, physical exercise is a healthy, low-cost, drug-free solution that improves sleep, as well as overall physical and mental well-being.If you’re struggling with insomnia, consider swapping your sleeping pills for a pair of dumbbells. Strength training is not only an effective way to improve sleep, but it also enhances muscle strength, balance, and overall well-being. While aerobic exercise and flexibility training still have their benefits, resistance training stands out as the best natural sleep aid for seniors.A well-organized strength training program can result in improved sleep, enhanced mobility, and an overall improved quality of life. So, rather than depending on medication, try adding resistance exercises to your weekly routine and reap the benefits of improved sleep—naturally.