Millions of adults who suffer from insomnia have a new drug-free prescription for a more restful night’s sleep. According to a new study, regular aerobic exercise improves the quality of sleep, mood and vitality.
The study is the first to test exercise versus this common issue, which strikes 50% of people over the age of about 40. The aerobic exercise trial resulted in the most dramatic improvement in patients’ reported quality of sleep, including sleep duration, compared to any other non-drug intervention.
It is yet another reason why exercise is the world’s best remedy. It’s a great tool against insomnia, which increases with age. Around middle age, sleep begins to change dramatically. Scientists say our behavior is key to improving sleep. And exercise is a pretty simple strategy to help you sleep better and feel more alive.
Sleep is an essential part of a healthy lifestyle, just as eating right and getting exercise are. By improving sleep, you improve your physical and mental health. Sleep is a vital barometer of health, say the researchers; if you sleep poorly, then you are more likely to be in poor health with potential issues such as high blood pressure or diabetes lurking beneath the surface.
The study included 23 sedentary adults over 55 who had difficulty falling sleep and/or staying asleep. The aerobic group exercised for two 20-minute sessions, four times a week or one 30-to-40-minute session four times per week, both for four months. They worked at 75% of their maximum heart rate on at least two activities, including walking or using a stationary bicycle or treadmill.
Those in the non-exercise group did recreational or educational activities, such as a cooking class or a museum lecture. They met for about 45 minutes three to five times per week for four months.
In the end, exercise improved the participants’ self-reported sleep quality, elevating them from a diagnosis of poor sleeper to good sleeper. They also reported fewer depressive symptoms, more vitality and less daytime sleepiness.
On a sleep quality test, the aerobic exercise dropped an average of 48 points. Comparatively, a study with tai chi saw scores drop 1.8 points. So the exercise drop is pretty substantial.
If you are experiencing sleep troubles, try incorporating some aerobic exercise into your daily routine. Just don’t do it right before bedtime, as that can actually interfere with a good night’s rest.
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