Many of us struggle with sleep-related disorders nowadays. Insomnia is at the top of the list. It is a sleep disorder in which one may experience trouble falling asleep, staying asleep, or waking up too early. A specific exercise may help to tackle this, suggests a pooled data analysis of the available research.
Published in the open-access journal Family Medicine and Community Health, the study reveals that resistance or muscle-strengthening exercises (using weights or body weight) may be the most effective for tackling insomnia in older adults.

The analysis also suggests that aerobic exercise or a mix of strength, aerobic, balance, and flexibility exercises is also effective. With age, sleep quality tends to decline. About 1 in five older adults has insomnia, according to the researchers. Sleep is a vital function. Especially as one ages, sleep disruptions may tend to worsen health. Sleep is linked with many serious health problems, and it can also lead to cognitive impairment. Insomnia can also increase the likelihood of workplace underperformance and absenteeism, the researchers said.
Previous research has suggested that exercise helps to alleviate the symptoms of insomnia, however, it was not clear which type of exercise might be most helpful.
To explore this, the researchers reviewed clinical trials published until October 2022. These studies compared physical exercise with routine activities, usual care, non-physical activities, or health education in people diagnosed with insomnia, using the Global Pittsburgh Sleep Quality Index (GPSQI).

These studies analysed various types of exercises including aerobic, such as cycling, dancing, swimming, brisk walking, and gardening; resistance, such as using weights, push-ups, and planks; balance, such as step-ups, heel-to-toe walking; flexibility, such as gymnastics, yoga, and Pilates; and combination exercise encompassing a mix.

They also analysed data from 24 studies, involving 2045 adults aged at least 60 (average 70). Most were carried out in Asia (56%), North America (16%), South America (16%), and Europe (12%). One in five were carried out in nursing homes. More than half of the exercises were mild to moderate in intensity. Each session lasted about 50 minutes, done 2 to 3 times a week, with programs running for an average of 14 weeks. They found that combined exercise significantly improved the GPSQI by 2.35 points while aerobic activity improved it by 4.35 points.

Also, strength or resistance exercise was the most effective, improving the GPSQI by 5.75 points. Aerobic exercise improved the GPQSI by 3.76 points, while combination exercise improved it by 2.54.

“Exercise, particularly strengthening exercise and aerobic exercise, is beneficial for enhancing subjective sleep quality at a clinically significant level compared with normal activities,” the researchers concluded.
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