Resistance Training: A New Weapon Against Insomnia

 



What is Resistance Training?

Resistance training involves exercises that use weights, resistance bands, or body weight to strengthen muscles. Examples include weightlifting, push-ups, and squats. These exercises cause micro-tears in the muscles, which are repaired during sleep, promoting muscle growth and deeper rest.

How Does Resistance Training Combat Insomnia?

  1. Regulates Sleep Cycles: Physical effort during the day helps regulate the body’s biological clock, making it easier to fall asleep and reducing nighttime awakenings.

  2. Reduces Stress: Exercise alleviates anxiety and stress, which are common contributors to insomnia.

  3. Stimulates the Brain: Learning new movements during training creates brain connections that enhance sleep, particularly in deeper stages.

Study Findings

The research analyzed data from 25 studies conducted between 1996 and 2021, involving over 2,000 participants aged 60 and older. The results showed that:

  • Resistance training was the most effective in improving sleep quality, followed by aerobic and combined exercises.

  • Participants who exercised regularly reported falling asleep faster and experiencing more restorative sleep.

Additional Benefits of Resistance Training

Beyond combating insomnia, resistance training offers other advantages:

  • Improves Mental Health: Reduces symptoms of depression and anxiety.

  • Strengthens Muscles: Prevents falls and increases mobility in older adults.

  • Metabolic Control: Helps regulate blood sugar and cholesterol levels.

Resistance training is not only a powerful tool for improving sleep quality but also an ally in promoting a healthier and more balanced life. Incorporating this practice into your routine can bring significant benefits to both body and mind.

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