Insomnia is a widespread issue among older adults, with up to 50% of individuals over 60 struggling with poor sleep.
This condition is more than an inconvenience—it heightens the risk of heart disease, depression, cognitive decline, and falls. New research suggests that strength training could be a key solution to address this growing problem.
A review published in Family Medicine and Community Health examined data from 24 studies, involving over 2,000 older adults with insomnia, to evaluate the effects of exercise on sleep quality. The findings reveal that resistance training had the most significant impact on improving sleep.
Strength Training Improves Sleep More Than Other Exercises
A study investigating the effects of various exercises on sleep in older adults divided the routines into five categories: aerobic exercises, bodyweight movements, balance training, flexibility exercises, and combination exercises such as yoga.
Participants completed mild to moderate-intensity workouts, averaging 50 minutes per session, two to three times per week, over 14 weeks.
Researchers measured sleep improvement with the Pittsburgh Sleep Quality Index (PSQI). The results showed that strength training was the most effective, with participants experiencing a 5.75-point improvement in their PSQI scores compared to smaller gains with other exercise types.
Experts Weigh in on the Findings
Dr Vernon Williams, a sports neurologist at Cedars-Sinai Orthopaedics in Los Angeles, pointed to a growing body of evidence linking physical activity with improved sleep. “We know that impaired sleep reduces physical performance and cognitive performance,” he said.
“We have evidence that improved sleep predictably improves physical and cognitive performance. It is pleasantly surprising to see additional evidence that there is a bidirectional relationship such that physical activity/exercise also improves sleep.” Dr Williams also stressed the importance of resistance training for older adults, particularly for combating sarcopenia and preventing falls.
“This further supports the importance of resistance training in addition to cardio, as well as balance and flexibility training,” he added.
Resistance Training as Part of a Holistic Approach
While the benefits of resistance training for improving sleep are clear, experts warn that it should not be the only treatment for insomnia.
Dr Nadeem Ali, an interventional pulmonology specialist at Hackensack University Medical Centre, stressed that resistance exercise is helpful but should be integrated into a more comprehensive treatment plan.
“Finding new ways to treat insomnia in older adults is crucial for a multitude of reasons, impacting both individual well-being and broader societal health because insomnia can significantly diminish quality of life, leading to daytime fatigue, irritability, difficulty concentrating, and reduced enjoyment of activities,” Ali explained.
He also highlighted the need for continued research,
“While resistance training shows promise for improving sleep in older adults, more research is needed to fully understand its effects and determine the optimal exercise protocols. It’s always best to consult with a healthcare professional before starting any new exercise programme, especially if you have any underlying health conditions.”
An Urgent Issue for an Ageing Population
Dr Scott Kaiser, a geriatrician at the Pacific Neuroscience Institute in Santa Monica, highlighted the growing need for research into the connection between sleep and physical activity, given the rapidly ageing global population. “Older adults have more significant insomnia than younger people, and the rates are just quite high,” Kaiser said.
“And poor sleep has so many profound impacts on many aspects of our health and well-being, the management of other chronic conditions, and just healthy ageing overall.” Kaiser also stressed the importance of prioritising this area of research for public health.
“If we don’t invest in this type of research now, it would be easy to say, ‘oh, well, who cares,’ or to be dismissive. But if we don’t increase our investment in this type of research now, there will be significant social, health, and economic repercussions for decades to come.”
Conclusion
The study’s results emphasise the importance of physical activity, particularly strength training, in enhancing sleep quality for older adults.
Experts note that while exercise alone may not be a complete solution for insomnia, it is an important part of a comprehensive approach to improving sleep and well-being.
With the ageing population increasing, experts argue that ongoing research into sleep and exercise is essential for maintaining public health.