Boost your sleep quality with strength training

Recent research by the American Heart Association reveals that strength training, such as lifting weights, using dumbbells, and performing push-ups, surpasses aerobic exercise in improving sleep quality.

Key benefits of strength training for sleep:

1. Enhanced deep sleep: Strength training can increase the quality of deep sleep (slow-wave sleep), essential for body repair and recovery.
2. Reduced insomnia: It helps decrease the difficulty of falling asleep and minimises nighttime awakenings.
3. Lowered anxiety and stress: By reducing anxiety and stress levels, strength training improves overall sleep quality, as these emotional factors often lead to insomnia.

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Why does strength training improve sleep quality?

1. Increased physical fatigue: Engaging multiple muscle groups leads to a natural increase in physical fatigue, helping people fall asleep faster.
2. Hormonal regulation: Strength training promotes the secretion of melatonin, a hormone that regulates sleep, aiding in quicker sleep onset and better sleep quality.
3. Endorphin release: The release of endorphins, the “happy hormones,” during strength training improves mood, reduces stress and anxiety, and promotes better sleep.
4. Circadian rhythm adjustment: Regular strength training helps regulate the body’s internal clock, making it easier to establish a healthy sleep routine.
5. Boosted metabolism: Increasing metabolic rate through strength training enhances energy processing, reducing nighttime awakenings, and improving sleep continuity.

Other exercises that enhance sleep quality are aerobic exercises: running, jogging, walking, and swimming. Their benefits include;

1. Reduced insomnia: Aerobic exercise improves sleep quality and increases deep sleep duration by reducing anxiety and depression, common causes of insomnia.
2. Endorphin release: Promotes the release of endorphins, making you feel relaxed and happy, facilitating sleep.
3. Circadian rhythm regulation: Regular aerobic exercise helps adjust the circadian rhythm, aiding in timely sleep readiness.

Exercises like yoga and meditation involve gentle stretching and breathing exercises, and their benefits include;

1. Stress reduction: Yoga and meditation relax the body and mind, reducing stress, which is beneficial for those who have trouble sleeping because of stress.
2. Improved mood: These practices help relax the mind and reduce anxiety, enhancing sleep quality.
3. Increased body awareness: Enhances body awareness, aiding in finding a comfortable and relaxing posture for sleep.

Tips for using exercise to improve sleep quality

1. Choose the right time: Exercise during the day and avoid exercising within two hours before bedtime.
2. Moderate intensity: Engage in moderate-intensity exercises such as brisk walking, jogging, or cycling.
3. Consistency: Exercise for 40 minutes each session, at least three times a week.

Including these exercises into your routine can significantly enhance your sleep quality, leading to better overall health and well-being.

This article was syndicated from Marie Claire Taiwan
Translated and adapted by Praise Vandeh, Marie Claire Nigeria Content Writer