A new systematic review and network meta-analysis has revealed that strength training exercises may be the most effective type of physical activity for improving sleep quality in older adults suffering from insomnia.
The study, published in the journal Family Medicine and Community Health, analyzed data from 25 randomized controlled trials involving 2,170 participants. Researchers compared the effects of different exercise types on sleep quality in adults aged 60 and older with insomnia or poor sleep.
Key Findings
Researchers found that while multiple forms of exercise can help improve sleep, strength training (also called resistance exercise) emerged as the most effective intervention. Aerobic exercise and combination exercises (mixing different types of physical activity) also showed significant benefits, but not to the same degree as strength training.
The study measured sleep quality using the Pittsburgh Sleep Quality Index (PSQI), a widely recognized tool that assesses several aspects of sleep, including quality, latency (time to fall asleep), duration, efficiency, disturbances, medication use, and daytime dysfunction.
“The outcomes of this study indicate that strengthening exercise is the most efficacious among others, followed by aerobic exercise and combination exercise,” the authors wrote in their conclusion.
Types of Exercise Compared
The research team categorized exercises into several groups:
- Strength/resistance exercise: Activities that increase muscle strength by working against resistance (lifting weights, arm curls, wall push-ups)
- Aerobic/endurance exercise: Continuous activities using large muscle groups (walking, cycling, dancing, swimming)
- Balance exercise: Activities to maintain equilibrium (balance walking, sideways walking, one-leg standing)
- Flexibility exercise: Activities that increase joint range of motion (stretching, gymnastics)
- Combination exercise: A mix of the above types
Clinical Significance
The researchers noted that the improvement in sleep quality from strength training exceeded what’s considered the “minimal clinically significant difference” for the PSQI scale. This means the benefits weren’t just statistically significant but substantial enough to make a meaningful difference in patients’ lives.
For older adults experiencing sleep problems, this study suggests that incorporating strength training exercises could be an effective non-pharmaceutical approach to improving sleep.
Why Exercise Helps Sleep
While the study didn’t specifically explore how exercise improves sleep, previous research has shown that physical activity can help regulate circadian rhythms, reduce anxiety and stress, and improve overall physical health, all of which contribute to better sleep.
Exercise is particularly beneficial as a treatment approach for older adults, who may be more vulnerable to medication side effects. The authors noted that “exercise is simple, inexpensive and beneficial for alleviating insomnia in older adults.”
Practical Implications
For healthcare providers, these findings could help guide recommendations for patients suffering from insomnia. The results suggest that strength training should be prioritized when developing exercise programs aimed at improving sleep quality in older adults.
For older individuals experiencing sleep difficulties, discussing an appropriate strength training program with healthcare providers could be a valuable step toward better sleep and improved quality of life.
As with any exercise program, it’s important for older adults to consult with healthcare providers before beginning, especially if they have existing health conditions that might affect their ability to safely perform certain exercises.
