Latest news with #PSQI
Yahoo
09-03-2025
- Health
- Yahoo
Improve your sleep with this specific exercise, new study says
Exercise has proven benefits in all areas of physical and mental health, and that includes sleep quality. One specific type of exercise — strength training — has been linked to insomnia prevention in older adults, according to a new study. Researchers analyzed data from 25 randomized trials that measured the effects of physical exercise on the Pittsburgh Sleep Quality Index (PSQI), which is a questionnaire that assesses respondents' sleep quality over a one-month period. The studies included 2,170 people who were 60 or older. Just One Night Of Poor Sleep Could Have These Surprising Health Effects Strength training — "exercises that increase muscle strength by making muscles work against a weight or force and using anaerobic metabolism, such as lifting weights, arm curls, wall push-ups and resistance" — were found to have the biggest positive effect on sleep, raising sleep scores by 5.75 points. Read On The Fox News App In comparison, aerobic (cardio) — such as running, jogging, cycling, dancing, hiking, swimming, gardening and brisk walking — improved sleep scores by 3.76 points. Combination exercise (a mix of aerobic, strengthening, balance and flexibility exercises) only boosted scores by 2.54 points. Sleep Expert Reveals Top Foods And Drinks Keeping You Up At Night "Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality," the researchers concluded. Sleep quality has been shown to decline with age, the study noted. Between 30% and 48% of seniors complain of sleepiness, while 12% to 20% suffer from insomnia. Lorna Kleidman, a certified personal trainer and founder of LornaFit in New York, agrees that strength training can improve sleep. "I've seen it firsthand with my midlife female clients, who previously had trouble sleeping because of hormonal changes," Kleidman, who was not involved in the study, told Fox News Digital. "Resistance training improves insomnia because it helps regulate the circadian rhythm, the sleep/wake cycle," she went on. "Sleep quality is enhanced by reducing stress hormones and promoting the release of fatigue-inducing adenosine." The physical exertion also helps the body naturally wind down, leading to deeper, more restorative sleep, Kleidman added. Click Here To Sign Up For Our Health Newsletter Certified personal trainer Regis Pagett, the founder and owner of R Personal Fitness in New York City, agreed that a 30-minute moderate-intensity strength training workout can show an improvement in sleep that same night. "Strength training on a regular basis requires your body to need higher quality rest in order to recover," the expert, who also was not involved in the study, told Fox News Digital. "It helps you to regulate your body temperature, have a better resting heart rate, and to fall into a deeper sleep, faster." Improved sleep quality, reduced daytime sleepiness and lower severity of sleep apnea are all benefits, according to Pagett. The American Heart Association recommends that adults strive for a minimum of two strength training sessions per week. "In order to maximize the benefits, I personally recommend that people look to incorporate strength training three to four times a week," Pagett advised. Push-ups By Age: Here's How Many You Should Be Able To Do Kleidman recommends completing squats, deadlifts, lunges, pressing, pulling and rotation, with two to three sets of all movements. "Add a few minutes of HIIT (high-intensity interval training) and you've got a thorough session for strength, bone health and fat-burning," she said. Strength training becomes more important with age, both experts agreed. "Resistance training is the first thing women should think of when they plan their workout sessions," said Kleidman. "It's imperative to maintain the muscle we lose because of declining estrogen, along with maintaining bone mass and keeping our metabolism stoked." Men also need to maintain muscle that can be lost with declining testosterone, Kleidman added. Pagett pointed to previous studies that show around 30% of adults over 70 have trouble walking, getting out of a chair or climbing steps. "These trends in physical limitation are directly linked to higher rates of falls, chronic disease, nursing home admission and mortality," he said. The timing of exercise matters as well, Pagett noted. "For one to two hours after exercise, your body releases endorphins that give you a kick of adrenaline that can elevate your energy levels, so I recommend trying to exercise at least three hours before you intend to sleep," he advised. "I also recommend eating plenty of protein-focused meals throughout the day, with the biggest intakes coming at breakfast and directly after exercise," Pagett said. "This helps to minimize soreness and will help aid in your recovery." For more Health articles, visit The National Sleep Foundation recommends that adults get between seven and nine hours of sleep each article source: Improve your sleep with this specific exercise, new study says
Fox News
09-03-2025
- Health
- Fox News
Improve your sleep with this specific exercise, new study says
Exercise has proven benefits in all areas of physical and mental health, and that includes sleep quality. One specific type of exercise — strength training — has been linked to insomnia prevention in older adults, according to a new study. Researchers analyzed data from 25 randomized trials that measured the effects of physical exercise on the Pittsburgh Sleep Quality Index (PSQI), which is a questionnaire that assesses respondents' sleep quality over a one-month period. The studies included 2,170 people who were 60 or older. Strength training — "exercises that increase muscle strength by making muscles work against a weight or force and using anaerobic metabolism, such as lifting weights, arm curls, wall push-ups and resistance" — were found to have the biggest positive effect on sleep, raising sleep scores by 5.75 points. In comparison, aerobic (cardio) — such as running, jogging, cycling, dancing, hiking, swimming, gardening and brisk walking — improved sleep scores by 3.76 points. Combination exercise (a mix of aerobic, strengthening, balance and flexibility exercises) only boosted scores by 2.54 points. "Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality," the researchers concluded. Sleep quality has been shown to decline with age, the study noted. Between 30% and 48% of seniors complain of sleepiness, while 12% to 20% suffer from insomnia. "Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality." Lorna Kleidman, a certified personal trainer and founder of LornaFit in New York, agrees that strength training can improve sleep. "I've seen it firsthand with my midlife female clients, who previously had trouble sleeping because of hormonal changes," Kleidman, who was not involved in the study, told Fox News Digital. "Resistance training improves insomnia because it helps regulate the circadian rhythm, the sleep/wake cycle," she went on. "Sleep quality is enhanced by reducing stress hormones and promoting the release of fatigue-inducing adenosine." The physical exertion also helps the body naturally wind down, leading to deeper, more restorative sleep, Kleidman added. Certified personal trainer Regis Pagett, the founder and owner of R Personal Fitness in New York City, agreed that a 30-minute moderate-intensity strength training workout can show an improvement in sleep that same night. "Strength training on a regular basis requires your body to need higher quality rest in order to recover," the expert, who also was not involved in the study, told Fox News Digital. "It helps you to regulate your body temperature, have a better resting heart rate, and to fall into a deeper sleep, faster." Improved sleep quality, reduced daytime sleepiness and lower severity of sleep apnea are all benefits, according to Pagett. The American Heart Association recommends that adults strive for a minimum of two strength training sessions per week. "In order to maximize the benefits, I personally recommend that people look to incorporate strength training three to four times a week," Pagett advised. Kleidman recommends completing squats, deadlifts, lunges, pressing, pulling and rotation, with two to three sets of all movements. "Add a few minutes of HIIT (high-intensity interval training) and you've got a thorough session for strength, bone health and fat-burning," she said. Strength training becomes more important with age, both experts agreed. "Resistance training is the first thing women should think of when they plan their workout sessions," said Kleidman. "It's imperative to maintain the muscle we lose because of declining estrogen, along with maintaining bone mass and keeping our metabolism stoked." Men also need to maintain muscle that can be lost with declining testosterone, Kleidman added. Pagett pointed to previous studies that show around 30% of adults over 70 have trouble walking, getting out of a chair or climbing steps. "These trends in physical limitation are directly linked to higher rates of falls, chronic disease, nursing home admission and mortality," he said. "Resistance training improves insomnia because it helps regulate the circadian rhythm." The timing of exercise matters as well, Pagett noted. "For one to two hours after exercise, your body releases endorphins that give you a kick of adrenaline that can elevate your energy levels, so I recommend trying to exercise at least three hours before you intend to sleep," he advised. "I also recommend eating plenty of protein-focused meals throughout the day, with the biggest intakes coming at breakfast and directly after exercise," Pagett said. "This helps to minimize soreness and will help aid in your recovery." For more Health articles, visit The National Sleep Foundation recommends that adults get between seven and nine hours of sleep each night.
The Independent
05-03-2025
- Health
- The Independent
Can more exercise help you sleep better?
Researchers found that lifting weights in later life may enhance our sleep quality and reduce insomnia. The study, published in Family Medicine and Community Health, analysed data from 24 clinical trials involving 2,045 individuals aged 60 and older. Researchers examined the effects of various types of exercise on sleep and found that strength/resistance training was the most effective at reducing insomnia. Using the Pittsburgh Sleep Quality Index (PSQI), the findings revealed that strength/resistance exercise improved the PSQI score by 5.75 points. In comparison, aerobic exercise improved the score by 3.76 points, while combination exercise resulted in a 2.54 improvement. We spoke with two doctors who offered insights into how exercise can improve your sleep, as well as recommendations for some of the best activities to try. Can exercise help improve our sleep? 'Yes, exercise is a key component in improving sleep, for multiple reasons,' says Dr Donald Grant, GP and senior clinical advisor at The Independent Pharmacy. 'Firstly, it helps regulate body temperature, a key part of circadian rhythm.' Dr Hana Patel, NHS GP and resident sleep expert for Time4Sleep, agrees and adds: 'Exercising can also help to regulate the sleep-wake cycle by increasing the production of melatonin – a hormone that helps us fall asleep and stay asleep.' Additionally, moving our bodies can also help lower our anxiety and stress levels, making it easier to fall asleep. 'Regular movement can increase endorphins, giving us a massive mood boost, and offers an effective distraction from daily stressors,' explains Grant. 'By reducing stress, people can promote better rest and avoid extreme fatigue.' Some research also suggests that exercise may also reduce the risk of sleep disorders. 'Regular exercise may reduce the risk of conditions such as insomnia and sleep apnea by improving sleep quality through the promotion of deep sleep and reduction of sleep disturbance,' says Grant. What types of activity can help improve sleep? 'Aerobic exercises that increase your heart and breathing rates can make falling asleep easier by lowering your blood pressure and reducing stress,' says Patel. 'For example, running, cycling, or walking are perfect for tackling any anxiety that is keeping you up at night.'Patel also recommends incorporating some resistance and strength training into your weekly exercise regime. 'A mix of aerobic exercise and strength training can be beneficial, like lifting weights and using resistance bands,' says Patel. 'But remember to only do what feels comfortable and gradually increase the difficulty as you progress.' Gentler exercises, such as yoga, are also believed to enhance our sleep. 'Yoga is also great for improving mindfulness and reducing stress, helping our bodies relax and reducing tension,' says Patel. 'Deep breathing techniques can help to improve sleep quality and relax the nervous system, allowing us to properly unwind before bed.' Can exercising too close to bedtime disrupt your sleep? 'Depending on the type of exercise, working out too close to bedtimes could disrupt sleep routines,' notes Grant. 'In particular, strenuous routines such as HIIT (high-intensity interval training) could prove too much, stimulating the nervous system and leaving people more alert, making it difficult to fall asleep.' What is the best time to exercise? 'A common misconception is that people must work out in the evening to attain sleep benefits from fitness,' says Grant. 'However, even by working out in the early morning or afternoon, people can regulate temperature and increase hormone production come nighttime. 'I recommend exercising in the morning or afternoon, depending on schedules and commitments and avoiding any exercise after dinner, if people struggle with sleep. This can allow people to indulge in more intense exercises without disrupting sleep hygiene.'
Telegraph
04-03-2025
- Health
- Telegraph
The exercise type that will help you beat insomnia
Older people with insomnia could tackle the condition by lifting weights, research suggests. Experts found that resistance or muscle-strengthening exercises, such as lifting dumbbells or using gym equipment, helped reduce sleepless nights. Taking aerobic exercises such as brisk walking, cycling or swimming, or a mix of exercises such as aerobic classes, weight training and pilates also helped tackle insomnia, though it was less effective. The study, published in the journal Family Medicine And Community Health, said: 'Older people have more significant insomnia than younger people. Between 30 per cent and 48 per cent of seniors complain of sleepiness while 12 to 20 per cent have insomnia problems. 'Strong evidence links sleeplessness to depression, anxiety and other mental health disorders. 'Several studies have linked sleeplessness to metabolic syndrome, hypertension and heart disease. Cognitive decline and prostate cancer risk are related to insomnia.' The researchers, from the Faculty of Medicine at Mahidol University in Bangkok, said previous studies have found that exercise helps insomnia but it has not been clear which type might be most beneficial. Varied results To answer this, they looked at 24 clinical trials involving 2,045 people aged 60 and over. The types of exercise covered by the studies included: aerobic, such as cycling and dancing; resistance, such as lifting weights and using resistance machines; balance, such as sideways walking and one-leg standing; flexibility, such as gymnastics and pilates; and combination exercise which included several types. Across all the trials, more than half included exercise that was mild to moderate intensity. The average length of a session was just over 50 minutes with the exercises being completed around two to three times a week. On average, the exercise programmes lasted 14 weeks. The results showed that, using a standard scale of sleep and sleep quality, strength/resistance exercise was the most effective at cutting insomnia. The scale used was the Pittsburgh Sleep Quality Index (PSQI), which is a simple questionnaire used to assess sleep. Using this, detailed analysis showed that strength/resistance exercise improved the PSQI by 5.75 points. Aerobic exercise improved the PQSI by 3.76 while combination exercise improved it by 2.54. The researchers concluded: 'Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality.'
Yahoo
04-03-2025
- Health
- Yahoo
Lifting weights helps older people tackle insomnia, research suggests
Lifting weights helps older people beat insomnia, research suggests. Experts found that resistance or muscle-strengthening exercises – such as lifting dumbbells or using gym equipment – helped cut sleeplessness. Taking aerobic exercise (such as brisk walking, cycling or swimming), or a mix of exercises (such as aerobic classes, weight training and Pilates) also helped tackle insomnia, though it was less effective. The study, published in the journal Family Medicine And Community Health, told how 'sleep quality declines with age'. It said: 'Older people have more significant insomnia than younger people. 'Between 30% and 48% of seniors complain of sleepiness while 12–20% have insomnia problems. 'Strong evidence links sleeplessness to depression, anxiety and other mental health disorders. 'Several studies have linked sleeplessness to metabolic syndrome, hypertension and heart disease. Cognitive decline and prostate cancer risk are related to insomnia.' The researchers said previous studies have found that exercise helps insomnia but it has not been clear which type might be most beneficial. To answer this question, they looked at 24 clinical trials involving 2,045 people who were aged 60 and over. The types of exercise covered by the studies included: aerobic, such as cycling, dancing, swimming, brisk walking, and hiking; resistance, such as lifting weights, arm curls, wall push-ups, and resistance machines or equipment; balance, such as sideways walking, heel-to-toe walking, one-leg standing; flexibility, such as gymnastics, yoga, dance and Pilates; and combination exercise which included several types. Across all the studies, more than half included exercise that was mild to moderate, or moderate intensity, with the average length of a session just over 50 minutes, and frequency around two to three times a week. On average, the exercise programmes lasted 14 weeks. The results showed that, using a standard scale of sleep and sleep quality, strength/resistance exercise was the most effective at cutting insomnia. The scale used was the Pittsburgh Sleep Quality Index (PSQI), which is a simple questionnaire used to assess sleep. Using this, detailed analysis showed that strength/resistance exercise improved the GPSQI by 5.75 points. Aerobic exercise improved the GPQSI by 3.76 points while combination exercise improved it by 2.54. The researchers, from the Mahidol University Faculty of Medicine in Bangkok, concluded: 'Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality.' Huw Edwards, chief executive of ukactive, the UK's trade body for the physical activity sector, said: 'Physical activity has a huge role to play in our physical and mental health, with benefits such as better sleep, reduced stress and anxiety, and improved productivity, social connection and wellbeing. 'This study shows the essential role resistance training can play in tackling insomnia for older age groups, and we know that exercise not only supports quality sleep but that a good night's sleep can help us feel better and be more productive the following day. 'Our own research also shows that one of the main motivations people have for exercising is to help them sleep better (66%), so it is essential that everyone, no matter their age, background or ability, feels supported to be physically active in their daily lives. 'We want to make the UK the most active nation in Europe, which would bring savings of up to £1bn a year in healthcare spending linked to physical inactivity, and an additional £3.6bn in GDP through increased productivity.'
