To prevent insomnia, older adults should do this exercise, study finds

Lara Trump, host of ‘My View with Lara Trump,’ recently delved into the world of ‘biohacking’ sleep with human biologist and ‘biohacker’ Gary Brecka. During the segment, Brecka introduced Lara to various methods to improve sleep quality, including exercising in a hyperbaric chamber, cold plunges, red light therapy, and silver fabric at nighttime.

One key takeaway from the segment was the importance of strength training in improving sleep quality, especially for older adults. A recent study analyzed data from 25 randomized trials involving 2,170 people aged 60 or older and found that strength training had the biggest positive effect on sleep quality, raising sleep scores by 5.75 points. In comparison, aerobic exercise and combination exercises showed less improvement in sleep scores.

Strength training, which involves exercises that increase muscle strength by making muscles work against a weight or force, has been linked to regulating the circadian rhythm and promoting the release of fatigue-inducing adenosine. This physical exertion helps the body naturally wind down, leading to deeper and more restorative sleep.

Certified personal trainers Lorna Kleidman and Regis Pagett both agree that incorporating strength training into a workout routine can lead to better sleep. Kleidman recommends including squats, deadlifts, lunges, pressing, pulling, and rotation exercises in a workout, while Pagett suggests aiming for at least two strength training sessions per week to maximize benefits.

As people age, maintaining muscle mass becomes increasingly important, particularly for women experiencing declining estrogen levels and men with declining testosterone levels. Resistance training can help prevent muscle loss, maintain bone mass, and keep metabolism stoked.

In addition to strength training, the timing of exercise also plays a crucial role in sleep quality. Pagett recommends avoiding exercise within one to two hours of bedtime to allow the body to wind down and release endorphins that can elevate energy levels. Eating protein-focused meals throughout the day, especially at breakfast and after exercise, can also aid in recovery and minimize soreness.

Ultimately, incorporating strength training into a regular workout routine can lead to improved sleep quality, reduced daytime sleepiness, and lower severity of sleep apnea. With proper exercise and lifestyle habits, adults can strive to achieve the recommended seven to nine hours of sleep each night for optimal health and well-being.