Struggling to get a good night’s sleep? You’re not alone. In fact, studies show that up to half of mature adults report trouble sleeping – whether it’s falling asleep, waking up in the night, or not feeling rested in the morning.
Insomnia can take a serious toll. It’s linked to higher risks of depression, anxiety, and metabolic issues. Plus, it’s frustrating as heck!
You might know already that exercise can make a big difference. Now there’s even more reason to get off the couch if you want a better night in the bed.
A new meta-analysis published in BMJ Family Medicine and Community Health found that resistance training — which includes lifting weights or using resistance bands — was the most effective form of exercise for improving sleep in older adults. The study reviewed 25 trials involving more than 2,100 people who were 60 and older.
While any kind of movement is helpful, researchers found that strength training beat out both aerobic and combination exercises when it came to helping older adults sleep better.
Sleep gives your body the chance to recover and repair, and resistance training creates micro-tears in muscle fibers. (Don’t worry! This is a good thing.) While you sleep, your body rebuilds your muscles, and they get stronger.
To put it simply: Resistance training is good work that gives your body a reason to rest deeply.
Plus, when you’re lifting weights, you’re probably learning new movements and techniques, creating crucial new neural pathways in your brain, which are reinforced during sleep.
As we are fond of pointing out, strength training brings even more health benefits:
- Lower blood pressure
- Improved blood sugar control
- Stronger legs for balance and fall prevention
- Lower risk of depression and anxiety
Consistency Is Key
Even if you’re shy about lifting weights, you can still find effective methods – like using resistance bands, performing bodyweight exercises, or practicing yoga. We’re here to help you find the way that’s right for you – which means the resistance training you will enjoy and want to continue.
Resistance training is low impact and safe, and you can do it anywhere, even at home or while on vacation.
In addition to exercise, specialists recommend:
- Keeping your bedroom dark, quiet, and cool
- Putting away electronics 30-60 minutes before bed
- Sticking to a consistent bedtime and wake-up time
At the end of the day, regular movement—especially resistance training—can be a powerful tool for better sleep, stronger muscles, and a healthier you. So, call us today and let’s get you moving today for better rest tonight.
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.