How Strength Training Helps You Sleep Better
By Jodi Helmer
The next time you struggle to fall asleep, skip warm milk and counting sheep and hit the weight room instead. Strength training has been linked with reduced anxiety and improved sleep quality, according to new research.
THE ACTIVITY-SLEEP CONNECTION
The study, published in Mental Health and Physical Activity, asked participants with post-traumatic stress disorder (PTSD) to participate in three, 30-minute strength-training sessions per week for nine weeks. The high-intensity workouts included 2–3 sets of five resistance-training exercises over a 20-minute period; those in the strength-training group fell asleep faster and reported higher quality sleep than those who did not exercise.
Lead author James W. Whitworth, PhD, a postdoctoral researcher at Boston University School of Medicine, believes the intensity of the strength-training workout was key to improving sleep, explaining, "[Studies show that] moderate and high-intensity exercise produce larger improvements in sleep when compared to low-intensity exercise … With that said, my primary recommendation … is to get active and stay active; some exercise is better than no exercise."
While all of the participants in his study had been diagnosed with PTSD, which includes symptoms such as poor sleep quality, insomnia and nightmares, the results should be applicable to anyone struggling with sleep issues, according to Whitworth.
"Resistance training has been shown in numerous studies to benefit sleep, anxiety, mood and overall well-being in the general population," he adds.
Much of the previous research on exercise and sleep has focused on cardiovascular exercise with some research showing that as little as one session of aerobic exercise has beneficial effects on sleep. Research exploring the connections between strength training on sleep is just starting to be explored and several studies have found positive associations.
LIFTING LATER MIGHT BE BETTER
Scott Collier, PhD, professor and director of the Vascular Biology and Autonomic Studies Laboratory at Appalachian State University, led a two-week study that found a 30-minute circuit of resistance exercises that included three sets of 10 repetitions helped improve sleep quality. Those who scheduled their workouts at 7 p.m. fell asleep faster and reported higher sleep quality than those who worked out at 7 a.m. or 1 p.m.
Rather than choosing one over the other, Collier advocates incorporating both resistance training and aerobic exercise into your workout. Research published in Sleep Medicine Reviews showed the combination had the most powerful effect on sleep quality compared to either cardio or strength training on its own.
"A well-rounded training program that [includes] a brisk walk for about 30–50 minutes most days of the week, combined with 2–3 days of simple resistance training, would give you whole-body fitness and improve sleep," he says.
Previous articleHow a Physical Therapist Can Help Prevent Walking Injuries
Next article7 Tips to Help You Walk Without Knee Pain
Jodi Helmerhttp://liketoloveblog.com
She Lost the Weight, But Self-Esteem Was More Complicated
Kim Westerman - March 27, 2022
A Kitchen Designer Tells All
5 Ways to Make an Impact on Children
What Your Clothing Colors Say About Your Personality
Feet 1st
Noa Glouberman - April 24, 2015 0
Fashion After 50 Trash of Treasure: 6 Things to KEEP and...
5-Minute, 5 Move Total Body Workout
SELF - March 27, 2022 0
Wildlife Wednesday: Emperor Penguin
9 Moves for a Stronger Chest
The 4 Best Moves for Stronger Abs
3 Easy Ways for Plus Size Women Over 50 to Look (and Feel) Cool
The media sends the message that women over 50 should be content with boring and basic. That makes it easy to fall into a dull, nothing-special, everyday appearance. If you're plus-sized the obstacles are even harder to overcome...
Simple Tips to Relieve Clutter Distress
Simple Tips to Relieve Clutter DistressGetting organized can feel like an insurmountable goal when every place in your home becomes a catch-all for the family clutter, especially if your closets and d
Prepare Your Family for Winter Weather
Prepare Your Family for Winter WeatherWhile the impact of winter weather varies across the country, nearly all Americans are affected in some capacity each year as temperatures drop, from freezing rai
What Happens to Your Body During a Run?
Mackenzie L. Havey - March 27, 2022 0
The growth of the running populace in recent years is undeniable. According to Running USA's latest State of the Sport Report, there were 8.3 million finishers in domestic 5K races in 2014, and
The 30-Day Strength-Building Challenge for Beginners
Erik Taylor - March 27, 2022 0
We live in an interesting time; technology is always at our fingertips, as our smart phones are glued to our hands like Ari Gold from Entourage. The majority of today's population sits in cubicl
5-Move Bodyweight Routine
Grokker - March 27, 2022 0
A total-body workout doesn't have to take an hour or more if you pick the right moves. If you're looking for a straight forward strength training routine that you can do at home without any spec