Doctors consistently recommend exercise as a way to improve sleep.
But experts say certain types of movements can make you fall asleep more easily than others.
Dr. Nerina Ramlakhan, a physiologist who specializes in sleep therapy, says resistance training using weights, body weight, and resistance bands is the best way to improve your sleep.
This includes movements such as squats, lunges, and push-ups, as well as lifting hand weights and using machines.
Resistance training covers a wide range of areas, but generally involves exercises that place stress on your muscles.
The sleep-promoting effect of resistance exercise lies in the fact that your muscles produce more of a drowsy hormone called adenosine compared to aerobic exercise such as running or HIIT. Dr. Ramrakhan told Stylist:.
Sleep is extremely important to your health. According to the report, people who don’t get enough sleep have a lower overall quality of life and an increased risk of diabetes, obesity, heart disease, cancer, and death. National Council on Aging.
So, if you are one of them, 30 percent of Americans If you struggle with insomnia, incorporating push-ups, deadlifts, and cable pulls into your routine can make a big difference.
Ram Lakhan’s revelation is 2022 survey A survey of 386 Americans by the American Heart Association.
Studies have shown that people who did strength training slept 40 minutes more per night than people who didn’t exercise at all, and 17 minutes more per night than people who did only aerobic exercise.
They also reported improved sleep quality and felt more rested when they woke up.
Dr. Ramlakhan says lifting weights can cause your body to release more of the chemicals that make you sleepy to promote repair.
During the night, our bodies are thought to repair damage from stress experienced during the day, said study author Angelique Brelentin, assistant professor of kinesiology at Iowa State University in Ames, Iowa. Masu. told CNN.
As muscles become more fatigued, they can release more chemicals such as adenosine, Dr. Ramlakhan said. These chemicals tell the body to sleep longer and deeper, allowing the body more time to repair muscle tissue.
“Physical activity increases the production of adenosine, a chemical that promotes sleepiness and enables the production of melatonin.” [sleep regulation hormone] It works more effectively,” Dr. Ramlakhan explained to the stylist.
“Increased levels of adenosine are the catalyst that turns off adrenaline and other stimulating hormones. This initiates the biochemical changes necessary for sleep.”
Dr. Ramlakhan says doing just one hour of light strength training a day can help you reap the sleep benefits.
Resistance band workouts can be used to train your upper body, legs, and core depending on where you place the band.
Some experts believe that weight training stimulates testosterone and growth hormone, both of which are associated with “better, deeper sleep,” Professor Brelentin said.
The authors of the American Heart Association study caution that you shouldn’t completely abandon aerobic exercise, as it has been shown to promote health. heart health and overall health.
But especially if you’re concerned about sleep, combining strength training a few times a week can make a big difference.
“While both aerobic and resistance exercise are important for overall health, our results suggest that resistance exercise may be better at improving your nighttime ZZZs.” said Brelentin.
