Latest news with #Zhi-jun Bu
Yahoo
a day ago
- Health
- Yahoo
These 3 exercises may help with insomnia, new study finds
Tossing and turning every night? Doing more physical activities throughout the week is a known way to improve sleep, but new research shows you don't have to run a marathon or visit a gym to reap those benefits. Low-intensity, low-impact exercise can improve sleep and ease the symptoms of insomnia, according to a new meta-analysis of 22 randomized clinical trials published Tuesday in the journal BMJ Evidence-Based Medicine. The trials involved 13 non-pharmaceutical insomnia treatments, including seven fitness regimens, acupuncture, massage and cognitive behavioral therapy. Among the exercises studied, yoga, tai chi, and walking or jogging showed the most promising evidence of helping participants fall asleep faster and stay asleep longer, with less awakenings. 'Growing evidence suggests that regular physical activity not only improves physical health, but also enhances sleep quality,' said Zhi-jun Bu, the study's first author and a doctoral student in clinical medicine at the Nanjing University of Chinese Medicine, in an email. 'However, most existing studies focus on just one type of exercise, lacking comprehensive comparisons.' The research points to potential cost-effective, drug-free alternatives to traditional insomnia treatments, and further understanding the unique benefits of each exercise could be the next step, said Bu, who conducted the research when he was pursuing his master's degree at Beijing University of Chinese Medicine. What causes insomnia, and how is it treated? It's not unusual to struggle with frequent bouts of restlessness. About 14.5% of adults reported trouble falling asleep most days or every day in the past month, according to a 2020 survey by the US Centers for Disease Control and Prevention. In a clinical setting, insomnia is generally diagnosed when someone has trouble falling asleep and experiences frequent, drawn-out sleep disruptions three times or more per week, said Dr. Shalini Paruthi, an adjunct professor of internal medicine and pediatrics at St. Louis University School of Medicine and spokesperson for the American Academy of Sleep Medicine. Long-term insomnia can stem from a wide array of environmental and hereditary causes, including stress, poor sleep habits, chronic pain, medications or other sleep disorders such as sleep apnea, Paruthi said. Typically, the first line of treatment for insomnia involves cognitive behavioral therapy, or CBT, a psychological approach aimed at adjusting patients' thoughts, feelings and behaviors around sleep. 'It's common (for patients with insomnia) to lose hope about getting sleep at night, to anticipate they're just going to lay in bed with a racing mind,' Paruthi said. 'CBT allows them to reconsider how they're approaching and thinking about sleep.' Unlike other talk-oriented therapies, CBT does not require delving into a patient's past experiences or traumatic events, Paruthi said. Rather, the approach helps patients develop techniques to relax the mind and transition into sleep. 'We have very strong evidence that CBT can work just as good as medication, and it can last longer, because people are making new habits,' Paruthi said, adding that patients with insomnia typically see improvement in their symptoms after two to six weeks of therapy. Exercise, on the other hand, is not considered a first-line treatment for insomnia in any clinical guidance literature. Still, Paruthi said she frequently recommends 150 minutes of moderate-intensity physical activity per week alongside other methods. Important note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain. Three exercises you could try for better sleep Out of the randomized clinical trials Bu's team analyzed, these three physical activities had the best evidence behind their efficacy as a stand-alone treatment for insomnia. Yoga: Two to six 45- to 60-minute sessions of yoga per week over one to four months increased total sleep duration by nearly two hours per night and reduced instances of waking after falling asleep by an hour. 'Yoga can promote better sleep by encouraging deep breathing, body awareness and a calm mental state, which helps reduce stress and anxiety — two common triggers of insomnia,' Bu suggested. Tai chi: Two to three 45- to 60-minute sessions per week over three to four months increased total sleep duration by more than 50 minutes and reduced time spent awake by over 30 minutes. The Chinese martial art involves combining a series of flowing, low-impact movement with deep, slow breathing that may help reduce stress and calm the body, Bu said. Walking or jogging: Three to five 30- to 75-minute sessions per week over three to six months were shown to reduce symptoms of insomnia based on standardized scoring systems used in clinical settings. 'Walking or jogging improves sleep through both physical and emotional pathways: It increases energy expenditure, lowers stress hormones like cortisol, boosts mood, enhances melatonin production (the hormone that regulates sleep) and promotes deeper, more restorative sleep — ultimately helping to reduce insomnia symptoms,' Bu said. A compelling case for exercise Further research is needed to develop standardized regimens and understand the benefits of other exercises, Bu said. This information could help providers tailor their recommendations to the sleep challenges of their individual patients with insomnia. While Paruthi said the evidence of the meta-analysis is a compelling case for exercise as a complementary treatment, she wouldn't routinely recommend it as the only remedy. 'If a patient wants to try exercising more, I say to start slow, build up that intensity and frequency over time, but listen to your body and observe how it is improving your sleep,' Paruthi said. Timing your physical activity is important, too, she said. Exercise earlier in the day can make you feel alert, but an intense workout right before bed could make it harder to fall asleep. 'The most important thing is to choose something sustainable. … Sometimes it's easy to set lofty goals,' Paruthi said. '(With patients) we discuss what are some exercises they can routinely do and really stick to.' If lifestyle changes alone aren't doing the trick, it may be time to visit a sleep specialist, she said. Sign up for CNN's Sleep, But Better newsletter series. Our seven-part guide has helpful hints to achieve better sleep.
CNN
a day ago
- Health
- CNN
These 3 exercises may help with insomnia, new study finds
Tossing and turning every night? Doing more physical activities throughout the week is a known way to improve sleep, but new research shows you don't have to run a marathon or visit a gym to reap those benefits. Low-intensity, low-impact exercise can improve sleep and ease the symptoms of insomnia, according to a new meta-analysis of 22 randomized clinical trials published Tuesday in the journal BMJ Evidence-Based Medicine. The trials involved 13 non-pharmaceutical insomnia treatments, including seven fitness regimens, acupuncture, massage and cognitive behavioral therapy. Among the exercises studied, yoga, tai chi, and walking or jogging showed the most promising evidence of helping participants fall asleep faster and stay asleep longer, with less awakenings. 'Growing evidence suggests that regular physical activity not only improves physical health, but also enhances sleep quality,' said Zhi-jun Bu, the study's first author and a doctoral student in clinical medicine at the Nanjing University of Chinese Medicine, in an email. 'However, most existing studies focus on just one type of exercise, lacking comprehensive comparisons.' The research points to potential cost-effective, drug-free alternatives to traditional insomnia treatments, and further understanding the unique benefits of each exercise could be the next step, said Bu, who conducted the research when he was pursuing his master's degree at Beijing University of Chinese Medicine. It's not unusual to struggle with frequent bouts of restlessness. About 14.5% of adults reported trouble falling asleep most days or every day in the past month, according to a 2020 survey by the US Centers for Disease Control and Prevention. In a clinical setting, insomnia is generally diagnosed when someone has trouble falling asleep and experiences frequent, drawn-out sleep disruptions three times or more per week, said Dr. Shalini Paruthi, an adjunct professor of internal medicine and pediatrics at St. Louis University School of Medicine and spokesperson for the American Academy of Sleep Medicine. Long-term insomnia can stem from a wide array of environmental and hereditary causes, including stress, poor sleep habits, chronic pain, medications or other sleep disorders such as sleep apnea, Paruthi said. Typically, the first line of treatment for insomnia involves cognitive behavioral therapy, or CBT, a psychological approach aimed at adjusting patients' thoughts, feelings and behaviors around sleep. 'It's common (for patients with insomnia) to lose hope about getting sleep at night, to anticipate they're just going to lay in bed with a racing mind,' Paruthi said. 'CBT allows them to reconsider how they're approaching and thinking about sleep.' Unlike other talk-oriented therapies, CBT does not require delving into a patient's past experiences or traumatic events, Paruthi said. Rather, the approach helps patients develop techniques to relax the mind and transition into sleep. 'We have very strong evidence that CBT can work just as good as medication, and it can last longer, because people are making new habits,' Paruthi said, adding that patients with insomnia typically see improvement in their symptoms after two to six weeks of therapy. Exercise, on the other hand, is not considered a first-line treatment for insomnia in any clinical guidance literature. Still, Paruthi said she frequently recommends 150 minutes of moderate-intensity physical activity per week alongside other methods. Important note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain. Out of the randomized clinical trials Bu's team analyzed, these three physical activities had the best evidence behind their efficacy as a stand-alone treatment for insomnia. Yoga: Two to six 45- to 60-minute sessions of yoga per week over one to four months increased total sleep duration by nearly two hours per night and reduced instances of waking after falling asleep by an hour. 'Yoga can promote better sleep by encouraging deep breathing, body awareness and a calm mental state, which helps reduce stress and anxiety — two common triggers of insomnia,' Bu suggested. Tai chi: Two to three 45- to 60-minute sessions per week over three to four months increased total sleep duration by more than 50 minutes and reduced time spent awake by over 30 minutes. The Chinese martial art involves combining a series of flowing, low-impact movement with deep, slow breathing that may help reduce stress and calm the body, Bu said. Walking or jogging: Three to five 30- to 75-minute sessions per week over three to six months were shown to reduce symptoms of insomnia based on standardized scoring systems used in clinical settings. 'Walking or jogging improves sleep through both physical and emotional pathways: It increases energy expenditure, lowers stress hormones like cortisol, boosts mood, enhances melatonin production (the hormone that regulates sleep) and promotes deeper, more restorative sleep — ultimately helping to reduce insomnia symptoms,' Bu said. Further research is needed to develop standardized regimens and understand the benefits of other exercises, Bu said. This information could help providers tailor their recommendations to the sleep challenges of their individual patients with insomnia. While Paruthi said the evidence of the meta-analysis is a compelling case for exercise as a complementary treatment, she wouldn't routinely recommend it as the only remedy. 'If a patient wants to try exercising more, I say to start slow, build up that intensity and frequency over time, but listen to your body and observe how it is improving your sleep,' Paruthi said. Timing your physical activity is important, too, she said. Exercise earlier in the day can make you feel alert, but an intense workout right before bed could make it harder to fall asleep. 'The most important thing is to choose something sustainable. … Sometimes it's easy to set lofty goals,' Paruthi said. '(With patients) we discuss what are some exercises they can routinely do and really stick to.' If lifestyle changes alone aren't doing the trick, it may be time to visit a sleep specialist, she said. Sign up for CNN's Sleep, But Better newsletter series. Our seven-part guide has helpful hints to achieve better sleep.
CNN
a day ago
- Health
- CNN
These 3 exercises may help with insomnia, new study finds
Tossing and turning every night? Doing more physical activities throughout the week is a known way to improve sleep, but new research shows you don't have to run a marathon or visit a gym to reap those benefits. Low-intensity, low-impact exercise can improve sleep and ease the symptoms of insomnia, according to a new meta-analysis of 22 randomized clinical trials published Tuesday in the journal BMJ Evidence-Based Medicine. The trials involved 13 non-pharmaceutical insomnia treatments, including seven fitness regimens, acupuncture, massage and cognitive behavioral therapy. Among the exercises studied, yoga, tai chi, and walking or jogging showed the most promising evidence of helping participants fall asleep faster and stay asleep longer, with less awakenings. 'Growing evidence suggests that regular physical activity not only improves physical health, but also enhances sleep quality,' said Zhi-jun Bu, the study's first author and a doctoral student in clinical medicine at the Nanjing University of Chinese Medicine, in an email. 'However, most existing studies focus on just one type of exercise, lacking comprehensive comparisons.' The research points to potential cost-effective, drug-free alternatives to traditional insomnia treatments, and further understanding the unique benefits of each exercise could be the next step, said Bu, who conducted the research when he was pursuing his master's degree at Beijing University of Chinese Medicine. It's not unusual to struggle with frequent bouts of restlessness. About 14.5% of adults reported trouble falling asleep most days or every day in the past month, according to a 2020 survey by the US Centers for Disease Control and Prevention. In a clinical setting, insomnia is generally diagnosed when someone has trouble falling asleep and experiences frequent, drawn-out sleep disruptions three times or more per week, said Dr. Shalini Paruthi, an adjunct professor of internal medicine and pediatrics at St. Louis University School of Medicine and spokesperson for the American Academy of Sleep Medicine. Long-term insomnia can stem from a wide array of environmental and hereditary causes, including stress, poor sleep habits, chronic pain, medications or other sleep disorders such as sleep apnea, Paruthi said. Typically, the first line of treatment for insomnia involves cognitive behavioral therapy, or CBT, a psychological approach aimed at adjusting patients' thoughts, feelings and behaviors around sleep. 'It's common (for patients with insomnia) to lose hope about getting sleep at night, to anticipate they're just going to lay in bed with a racing mind,' Paruthi said. 'CBT allows them to reconsider how they're approaching and thinking about sleep.' Unlike other talk-oriented therapies, CBT does not require delving into a patient's past experiences or traumatic events, Paruthi said. Rather, the approach helps patients develop techniques to relax the mind and transition into sleep. 'We have very strong evidence that CBT can work just as good as medication, and it can last longer, because people are making new habits,' Paruthi said, adding that patients with insomnia typically see improvement in their symptoms after two to six weeks of therapy. Exercise, on the other hand, is not considered a first-line treatment for insomnia in any clinical guidance literature. Still, Paruthi said she frequently recommends 150 minutes of moderate-intensity physical activity per week alongside other methods. Important note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain. Out of the randomized clinical trials Bu's team analyzed, these three physical activities had the best evidence behind their efficacy as a stand-alone treatment for insomnia. Yoga: Two to six 45- to 60-minute sessions of yoga per week over one to four months increased total sleep duration by nearly two hours per night and reduced instances of waking after falling asleep by an hour. 'Yoga can promote better sleep by encouraging deep breathing, body awareness and a calm mental state, which helps reduce stress and anxiety — two common triggers of insomnia,' Bu suggested. Tai chi: Two to three 45- to 60-minute sessions per week over three to four months increased total sleep duration by more than 50 minutes and reduced time spent awake by over 30 minutes. The Chinese martial art involves combining a series of flowing, low-impact movement with deep, slow breathing that may help reduce stress and calm the body, Bu said. Walking or jogging: Three to five 30- to 75-minute sessions per week over three to six months were shown to reduce symptoms of insomnia based on standardized scoring systems used in clinical settings. 'Walking or jogging improves sleep through both physical and emotional pathways: It increases energy expenditure, lowers stress hormones like cortisol, boosts mood, enhances melatonin production (the hormone that regulates sleep) and promotes deeper, more restorative sleep — ultimately helping to reduce insomnia symptoms,' Bu said. Further research is needed to develop standardized regimens and understand the benefits of other exercises, Bu said. This information could help providers tailor their recommendations to the sleep challenges of their individual patients with insomnia. While Paruthi said the evidence of the meta-analysis is a compelling case for exercise as a complementary treatment, she wouldn't routinely recommend it as the only remedy. 'If a patient wants to try exercising more, I say to start slow, build up that intensity and frequency over time, but listen to your body and observe how it is improving your sleep,' Paruthi said. Timing your physical activity is important, too, she said. Exercise earlier in the day can make you feel alert, but an intense workout right before bed could make it harder to fall asleep. 'The most important thing is to choose something sustainable. … Sometimes it's easy to set lofty goals,' Paruthi said. '(With patients) we discuss what are some exercises they can routinely do and really stick to.' If lifestyle changes alone aren't doing the trick, it may be time to visit a sleep specialist, she said. Sign up for CNN's Sleep, But Better newsletter series. Our seven-part guide has helpful hints to achieve better sleep.
Gizmodo
3 days ago
- Health
- Gizmodo
These 4 Exercises May Be Key to a Good Night's Sleep
When you're exhausted, starting a new exercise routine may sound like a nightmare, but a new study suggests getting active could be the secret to a good night's sleep. Scientists in China reviewed existing clinical trial data and found that certain forms of exercise, including yoga and jogging, that appeared to help people sleep longer at night. The findings suggest physical activity should be considered as a frontline treatment for insomnia, the researchers said. 'The most important takeaway from this research is that we can confidently tell people with insomnia, 'Exercise really can help you sleep better,'' lead study author Zhi-jun Bu told Gizmodo. Bu and his colleagues were inspired by the idea of 'green prescriptions,' which are essentially interventions for physical and mental health that involve exercise or nutrition. They focused on insomnia because it's both common and debilitating. More than half of American adults are believed to have experienced difficulty sleeping, while a recent survey from the American Academy of Sleep Medicine found that 12% of U.S. adults have been diagnosed with chronic insomnia. Eating Dairy Before Bed Can Give You Nightmares, Study Suggests The researchers analyzed data from 22 clinical trials involving more than 1,300 participants and 13 different interventions for insomnia, including cognitive-behavioral therapy, seven forms of exercise, and so-called active controls, like stretching or being given lifestyle advice. As the researchers had expected, people who received CBT saw significant improvements in their sleep quality and duration, as did those who practiced Tai Chi, yoga, and walking or jogging. Of these, yoga was linked to almost two hours of extra sleep compared to controls, while walking or jogging was tied to a significant reduction in the severity of people's self-reported symptoms. And Tai Chi apparently provided the most benefits for sleep of all the exercises tested. The findings were published Tuesday in the journal BMJ Evidence-Based Medicine. Bu conducted the study while a researcher at the Beijing University of Chinese Medicine's Center for Evidence-Based Chinese Medicine; he's now pursuing a doctorate at The Affiliated Hospital and Clinical Medical College of Nanjing University of Chinese Medicine. The analysis is promising, but it has limitations. Some of the trials included were of lower quality than others. But there is other evidence to suggest that exercise can promote rest; a study published earlier this month found that daily exercise was associated with deeper, more restorative sleep. It's also unclear why physical activity can help us doze off, but the researchers have some theories. 'Yoga incorporates breath control and meditation, which helps regulate the autonomic nervous system and reduce anxiety and stress. Tai Chi, as a mind-body practice combining physical movement and mental focus, may enhance parasympathetic activity, reduce inflammatory responses, and promote brain plasticity and circadian rhythm regulation,' Bu explained. 'Aerobic exercises such as walking or jogging may improve sleep structure by increasing energy expenditure, enhancing melatonin secretion, lowering cortisol levels, and boosting the proportion of deep sleep,' he added. Barely Sleep and Still Feel Fine? Thank Your Lucky Genes Other questions remain unanswered: There's no established optimal 'dose' of physical activity for insomnia, and the timing of our exercise could be crucial, too. A study published in April found that performing intense workouts up to four hours before bed could disrupt sleep, for example. Some individuals might also benefit most from specific forms of exercise. Yoga and Tai Chi might be best for people who don't sleep enough, while aerobic exercise might work best to reduce people's daytime sleepiness and fatigue, Bu said. 'Overall, exercise is a natural sleep aid with low side effects, low costs, and high accessibility, making it especially suitable for promotion in primary healthcare and community health settings,' Bu said.
