Strength training has been identified as a powerful tool to combat insomnia in older adults, according to a recent study. It is estimated that up to 50% of older adults experience sleeping difficulties, including insomnia, which can increase the risk of various health issues such as cognitive impairment and falls. Making lifestyle changes, such as engaging in more physical activity, can help alleviate insomnia symptoms. The study suggests that resistance or strength training may be particularly effective in improving sleep quality among older adults.
Research indicates that a significant number of older adults globally struggle with sleep problems, with insomnia being a common issue among individuals aged 60 and above. Past studies have linked insomnia to an increased risk of heart disease, depression, cognitive decline, dementia, and falls. Implementing lifestyle modifications like avoiding caffeine before bedtime, maintaining a consistent sleep schedule, managing stress, and increasing daytime physical activity can all contribute to better sleep.
A recent review published in the journal Family Medicine and Community Health highlights the potential benefits of resistance training in treating insomnia in older adults. The study, which analyzed data from 24 previous studies involving over 2,000 adults aged 60 and older with insomnia, found that strength training had the most significant impact on improving sleep quality. Participants who engaged in combined exercise programs or aerobic exercises also experienced improvements in their sleep quality scores.
Dr. Vernon Williams, a sports neurologist and founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Orthopaedics in Los Angeles, emphasized the importance of sleep on physical and cognitive performance. He noted that improving sleep quality can enhance overall functioning, and the study’s findings further support the reciprocal relationship between physical activity and sleep improvement. Williams praised the research for providing additional evidence of the positive effects of exercise on sleep quality.
“Furthermore, we are rapidly accumulating more information and evidence on the advantages of resistance exercise,” Williams added. “I often discuss with my middle-aged and elderly patients the importance of combatting sarcopenia, preventing falls, and the protective benefits of lean muscle mass during health crises. This underscores the significance of incorporating resistance training along with cardiovascular exercise, balance, and flexibility training,” the expert emphasized.
Additional research is necessary to understand the impact of resistance training on sleep. MNT also interviewed Nadeem Ali, MD, an interventional pulmonology specialist at Hackensack University Medical Center in New Jersey. Dr. Ali noted that while resistance exercise can aid overall health and help with insomnia, it is typically not a stand-alone solution and is most effective as part of a comprehensive approach.
Addressing insomnia in older adults is crucial for various reasons, affecting individual well-being and broader societal health. Insomnia can greatly reduce quality of life, leading to fatigue, irritability, concentration difficulties, and decreased enjoyment of activities, Dr. Ali explained. While resistance training shows promise in improving sleep for older adults, more research is required to fully grasp its effects and establish the best exercise regimens. It is advisable to consult a healthcare professional before beginning a new exercise program, especially if there are underlying health conditions involved.
Regarding the research, Dr. Ali suggested future steps could involve conducting long-term studies to evaluate the lasting effectiveness of different insomnia treatments in older adults, identifying factors predicting long-term success, and developing strategies to help older adults maintain improved sleep habits and prevent relapse after treatment.
Dr. Scott Kaiser, a board-certified geriatrician and Director of Geriatric Cognitive Health at the Pacific Neuroscience Institute, expressed satisfaction with the focus on this research area, given the prevalence of insomnia among older adults. Dr. Kaiser highlighted the significant impact of poor sleep on various aspects of health and well-being, emphasizing the importance of good quality sleep and regular physical activity for healthy aging.
Dr. Kaiser stressed the necessity for further research in this field, particularly due to the unprecedented aging population. He pointed out that for the first time in human history, there are more individuals over 65 than under 18 years old. Considering the profound effects of insomnia and poor sleep quality on the health and well-being of older adults, as well as their association with increased risks of dementia and other chronic diseases, Dr. Kaiser emphasized the critical nature of this research.”
Kaiser cautioned that if we do not increase our investment in this type of research now, there will be significant social, health, and economic repercussions for decades to come. While it may be tempting to dismiss or say, “Who cares,” it is crucial to understand the potential long-term impacts. For more information, you can view the original article on Medical News Today.
