Lifting weights could help older people get a better night’s sleep and beat insomnia, new research has suggested.
Resistance or muscle-strengthening exercises, such as lifting dumbbells or using gym equipment, was found by experts to reduce sleeplessness.
The study, published in the journal Family Medicine And Community Health, revealed how “sleep quality declines with age” with “older people having more significant insomnia” than their younger counterparts.
Researchers explained that between 30% and 48% of seniors complain of sleepiness while 12–20% have insomnia problems, but while they tested a number of exercises results revealed that strength/resistance exercise was the most effective at cutting insomnia.
The research team, from the Mahidol University Faculty of Medicine in Bangkok, concluded that “exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality.”
How is sleep impacted with age?
How much sleep we need changes and evolves throughout life, but older adults (65+) generally need seven to eight hours of sleep per night.
While 40% of this age group report they sleep for this long every night, sleep expert, Dr Nerina Ramlakhan, says the quality of that sleep is often compromised by things like health conditions or poor lifestyle habits, whether that’s over napping during the day, reduced physical activity, exposure to daylight and even inadequate nutrition and hydration.
“As you get older, you might experience lighter and more fragmented sleep, making you more susceptible to waking up during the night,” she adds. “Health conditions such as arthritis, restless leg syndrome, nocturia (needing to urinate during the night) and sleep apnoea can disturb your sleep even more. Your circadian rhythm might also shift, causing earlier sleep and wake times.”
Retirement can also impact your daily routine and this has a knock-on effect on sleep. “Retirees may find they’re staying up later than normal because if their less structured daytime schedules,” Dr Ramlakhan adds.
Thankfully, resistance training isn’t the only way for the older generation to get a better night’s sleep.
How to sleep better as we age
Get regular light exposure
Most importantly morning light. Dr Kat Lederle, sleep and circadian rhythm specialist at The London General Practice recommends getting outside in the morning so your body clock sees natural daylight and knows day has started.
“Natural light helps to keep your body clock in sync with the external world as well as keeping all the various internal processes of your body aligned with one another,” she explains. “Morning light is a powerful time cue!”
Sleep at the right temperature
As part of falling asleep, our body lowers its temperature by giving off heat to the environment. “To get the heat out of the body we need a temperature gradient, ie the environment has to be cooler,” explains Dr Lederle. She says the ideal setting is around 18 degrees, but things might be different when we are older.
“Older people find it more difficult to regulate their skin temperature, with some studies have looked at externally warming up people’s skin to help them fall asleep.” And setting the temperature slightly higher may help too.
Accept sleeplessness
Dr Ramlakhan recommends trying to accept that it’s normal to wake during the night sometimes. “If you struggle to get back to sleep, try to focus on resting (rather than sleeping),” she adds.
As part of that acceptance she also suggests avoiding clock watching. “We need to be alert to register numbers, so checking the time only brings your brain back into wakefulness and makes it much harder to get back to sleep,” she adds.
Breathe yourself sleepy
Dr Ramlakhan recommends this simple exercise to return to slumber: “Gently place one hand on your heart and the other on your belly as you breathe, silently saying ‘In’ and ‘Out’ to yourself to focus.”
Address poor lifestyle habits
Things like excessively napping during the day, poor nutrition, too much caffeine and watching TV too soon before bed (or even in bed) can contribute to sleep disruption and poor sleep quality, according to Dr Ramlakhan.
Invest in a low-level nightlight
This will give you just enough visibility for those trips to the bathroom in the middle of night. “The low level of light shouldn’t interfere with your natural sleep cycle like turning on a ceiling light might, and it also helps to reduce fall risks and disorientation,” Dr Ramlakhan explains. “Keeping floors and hallways clear of things like rugs and furniture can help you move about safely and easily during the night.”
Up your exercise
Older people who exercise regularly tend to fall asleep faster and have better quality sleep. “Look for exercises that can help you to maintain flexibility and strength, like yoga or tai chi,” recommends Dr Ramlakhan. “But avoid vigorous exercise too close to bedtime, as it may have a stimulating effect and interfere with falling asleep.”
Limit naps
While it is tempting to squeeze in an end-of-the day snooze Dr Ramlakhan recommends limiting daytime naps to 20-30 minutes, and ideally taking them in the early afternoon. “While naps can be rejuvenating, too much sleeping during the day can interfere with your sleep at night,” she explains.
Switch up your bed
An adjustable bed that can lift you into a semi-contoured position for sleeping can have huge benefits, especially if you suffer from conditions like poor circulation, back problems (including sciatica), or arthritis. “That’s because sleeping in an elevated position can help keep your blood flowing and reduce swelling, which in turn helps to ease joint pain,” Dr Ramlakhan explains.
Don’t skip breakfast
Eat within the first 30 minutes of waking up. “This helps to stabilise blood sugar levels and enhance your ability to produce melatonin needed for sleep later,” Dr Ramlakhan adds.
Go to bed early
Aim to be in bed between 9.30pm and 10pm at least three nights a week. “Even if you are just resting at first,” Dr Ramlakhan adds.
Set healthy boundaries on tech
It might seem an easy way to distract from the unwanted thoughts about not sleeping, however, the light from the phone or tablet will fool your body clock into thinking it is daytime. “Not only will this alert you, but your body clock might also start to assume the new day is starting and actually wake you up,” Dr Lederle explains. “Using your phone can also bring about more thoughts, because now you think about what you read.”
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