Boost Your Sleep with Strength Training, Says New Study

Looking for a remedy for restless nights? A new study suggests that strength training might just be the ticket to better sleep, especially for older adults.

Researchers analyzed data from 25 randomized trials, focusing on how different types of exercise impacted sleep quality, as measured by the Pittsburgh Sleep Quality Index (PSQI). The study involved 2,170 participants aged 60 and older.

Strength training, also known as resistance training, emerged as the star player. These exercises, which include weightlifting, wall push-ups, and arm curls, increased sleep scores by an impressive 5.75 points. In comparison, aerobic exercises like running, swimming, and hiking improved scores by 3.76 points, while combination exercises (a mix of aerobic, strength, and flexibility training) lagged behind with a 2.54-point boost.

The researchers concluded, "Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality." Given that sleep quality tends to decline with age—with 30% to 48% of seniors reporting sleep issues—this finding could be a game-changer.

Personal trainers Lorna Kleidman and Regis Pagett, both based in New York, wholeheartedly agree. Kleidman observed that strength training helps regulate the circadian rhythm by reducing stress hormones and encouraging the release of adenosine, a natural fatigue inducer. Pagett added that resistance training can improve sleep quality the very same night, thanks to its impact on heart rate and body temperature regulation.

Beyond sleep, the benefits of strength training are extensive. "It’s imperative to maintain the muscle we lose due to declining estrogen," said Kleidman, who emphasized its importance for bone health, metabolism, and overall vitality. Pagett pointed out that strength training helps prevent physical limitations like difficulty climbing stairs or getting out of a chair, which are associated with chronic disease and higher mortality rates in older adults.

Timing matters, too. Pagett recommends exercising at least three hours before bedtime to avoid the energy surge from post-workout endorphins. He also suggests pairing strength training with protein-rich meals to optimize recovery and minimize soreness.

For those looking to incorporate strength training, the American Heart Association advises at least two sessions per week. However, Pagett recommends aiming for three to four sessions to maximize benefits. Kleidman suggests exercises like squats, lunges, and deadlifts, combined with a sprinkle of high-intensity interval training (HIIT) for a well-rounded regimen.

So, if you’re tossing and turning, it might be time to trade counting sheep for counting reps. The National Sleep Foundation still advises seven to nine hours of sleep per night, but with strength training in your routine, getting those Zs could become a whole lot easier.