Like many elderly people, I have a problem with insomnia. In fact, recent article It is argued that more than 50 % of adults aged 65 or older have a variety of sleep problems. Really 50 %? I would have guessed in the conversation with my colleagues … Oh, 100 %.
Some people have a problem with sleeping. Others have a problem with sleeping. I belong to the second category. But I knew that my insomnia had little problem until I exercised weight. Missing training (also called confused resistance, muscle training, or physical weight training) can be as simple as simple or bench pressure to exercise with light hand weight (my daily life).
Given the intuition of weightlifting, I was happy to see it recently. study at BMJ Journal It has tested various forms of exercise to see the most suitable exercise to overcome insomnia. Summary results described below hereDepending on your age, it is satisfactory and potentially helpful for all insomnia.
Wake up with a better sleep value
The problem is not trivial. Saderily, new studies are shown every day, emphasizing the importance of sleep for health. Regarding physical health, sleep defects can increase the risk of heart disease, increase blood pressure, increase the risk of falls and fractures, and shorten the life expectancy. Regarding mental health, according to exercise comparative studies, “strong evidence is in fire with depression, anxiety and other mental health disorders.” And anyone who is worried about brain health or who is? ReinforcementIncreases the risk of cognitive impairment.
research
Previous studies have shown that exercise is generally useful for overcoming insomnia in addition to many other advantages. But some form of exercise worked effect Is it best to get a good night’s sleep?
To answer this question, researchers performed meta -analysis and were in crisis in more than 24 previous studies and clinical trials. Participants were diagnosed with insomnia, including more than 2,000 adults over 60 years old. As the Pittsburgh Sleep Quality Index (PSQI) is used to reflect the higher sleep, the researchers compared the impact on insomnia compared to various exercise programs such as various exercise programs such as various exercise programs.
victor? Muscle training It turned out to be the most effective in promoting sleep, followed by aerobic and combinations. My experience turned out to be typical.
Safety problem
If you decide to start strength training programs, the best way to start is to get advice and supervision from a physical therapist or a private trainer. Alternatively, you can find a good video on YouTube by searching for “Hand Weights beginners.” Such simple preventive measures also help to avoid injuries.
- Warm -up, focus on the muscles you will use.
- If you feel pain, stop.
- Learn and use a good form.
- Start with more weight. It gradually increases the amount of work, weight or both.
General advice for better sleep
Most experts advise a day of rest after weight loss, so if your goal is better, you must use the weight lifting weight with other sleeping skills. Sleep experts usually recommend:
- Take a sleep schedule. Take a bed and get up to the same time on weekends. Your body will soon learn to fall asleep.
- Prepare your bedtime by darkening the lights around you. Do not look at the screen that scientists say that they release the blue light that wakes you up.
- In the evening, avoid alcohol and avoid caffeine after lunch..
- Keep the bedroom and the surrounding area as dark as possible..
- Keep your room cool.
- Dump the nagging thoughts and great ideas on your notebook. Keep it next to the bed.
- Aim for at least 7 hours of sleep at night. According to article at New York Times, “Research shows that sleep that has not been discontinued every night for about 7 hours every night is a sweet place to prevent health risks. Because the amount of the body provides the right time to control hormones and blood sugar levels and to wash the brain.”
Those who struggle to sleep can help “three good things” exercise. Thinking about “three good things” about your day can promote the feeling of gratitude to calm your soul and promote sleep. A brief review of today’s events focusing on the achievements, positive events and self -sympathy and forgiveness of your errors can also provide a mild lamp on the sleep highway.
conclusion
Strength training is a simple path for better sleep in addition to providing the benefits of other health and brain power. recent studyIt investigated the effects of weight training on a small but specific area of the brain, and found that weight training could protect dementia and even break down some of the light cognitive impairment (MCI).
So lift the weight and sleep well!
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