Up to 91% of people with post-traumatic stress disorder (PTSD) report having sleep disturbance. While researchers haven’t yet determined the specific cause for sleep disorders in those battling PTSD, it’s thought that health issues associated with the condition - such as flashbacks and anxiety - are a contributing factor. But the good news is that a new study has found resistance training to be an effective way for those with PTSD experiencing sleep issues to improve the quality of their sleep.
Researchers at Boston University School of Medicine carried out a study involving 22 participants with PTSD. They were split into two groups: a three-week resistance training group and a three-week control group. The group assigned to do resistance training took part in 30 minutes of high-intensity training exercise three times per week. At the end of the study, researchers found that the resistance training group reported improved sleep and less anxiety than the control group.
These findings back up the results of previous studies that have highlighted the benefits of resistance training on sleep. One piece of research found that 38% of older adults who participated in resistance training reported having better quality sleep, while another concluded that resistance exercise improves sleep quality and makes it easier to fall and stay asleep.
PTSD is much more common among veterans (between 20 and 45%) than the rest of the population (between 1 and 9%). As a result, veterans tend to experience sleep disturbance more often than the general population, which is why they can particularly benefit from resistance training. However, many veterans will have a service-related injury or disability and may wonder how they can effectively and safely carry out resistance exercises.
Most injured veterans will qualify for VA disability benefits, and while the amount will vary depending on the extent of their injuries and number sustained, it is possible to receive a 100% VA rating where more than $2,000 is awarded every month. Veterans in this situation can use their compensation to cover the cost of equipment designed for strength training. Veterans who chose to keep their NDIS plan can still utilize the funds to avail such needs.
It’s also worth them investing in classes with a professional fitness trainer who has experience working with disabled veterans. After all, if just a few sessions a week improves the sleep of these individuals, it’s money well spent.
What exactly is resistance training?
Resistance training is a form of exercise that forces the muscles to work against a weight. This type of exercise strengthens the muscles, making them stronger and bigger. It also tones them and builds bone density. There are many ways someone with PTSD battling a sleep disorder can incorporate resistance training into their routine, including using resistance bands, free weights, weight machines, and even their own body weight.
For best results, the U.S. Department of Health & Human Services recommends that muscle-strengthening activities such as resistance training are performed at least twice a week at a moderate intensity or above. However, thrice-weekly may yield better results, as was the case in Boston University’s new study.
PTSD is a common disorder that leads to serious sleep complaints. It is, therefore, reassuring to hear that something as simple as regular participation in resistance training can significantly improve sleep quality in these individuals.
Veterans and Sleep Disorder Care
Sleep disorders are more common among returning veterans than they are in the general public. One study found that approximately 54% of military personnel that has served since September 11, 2001, have reported experiencing insomnia, compared to 22% reported by civilians.
There are several contributing factors that makes reports of insomnia and other sleep disorders more prevalent among veterans than civilians such as:
The stress of deployment and combat
Irregular work shift schedules both during deployment and at home
Difficulty adjusting to civilian life o