New findings on the best exercise for older adults to treat insomnia

Older adults often have difficulty sleeping, from difficulty falling asleep, waking up in the middle of the night, to waking up early in the morning... This condition increases the risk of physical and mental health problems.

The good news is that a new study recently published in the medical journal BMJ Evidence Based Medicine has found an effective exercise to treat insomnia.

Several studies have shown that exercise is very helpful in promoting better sleep, so researchers wanted to compare the effectiveness of different exercise interventions in improving sleep quality and reducing the severity of insomnia in patients with insomnia.

This lack of sleep increases the risk of developing both physical and mental health problems.

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3 highly effective exercises to treat insomnia.

Scientists from China, in collaboration with experts from the University of North South (Bangladesh), evaluated 22 studies involving 1,348 participants, examining 13 distinct interventions, seven of which were exercise-based: yoga, tai chi, walking or jogging, aerobic exercise combined with strength training, strength training only, aerobic exercise combined with therapy, and mixed aerobic exercise. These programs lasted from 4 to 26 weeks.

The results revealed that some exercise-based interventions proved effective when compared to existing treatments.

Specifically, practicing yoga can significantly increase total sleep time by nearly 2 hours and improve sleep efficiency by almost 15%. This practice also reduces nighttime awakenings by nearly 1 hour and shortens the time it takes to fall asleep by about half an hour.

Walking or jogging can significantly reduce the severity of insomnia, according to the medical news website News Medical.

While Tai Chi can increase total sleep time by over 50 minutes and reduce nighttime awakenings by over half an hour, this exercise can also shorten the time it takes to fall asleep by about 25 minutes.

Walking or jogging can improve sleep by increasing energy expenditure and limiting the production of the stress hormone cortisol.

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The best exercises to treat insomnia.

Further in-depth analyses show that Tai Chi works significantly better than existing treatments, according to News Medical.

The researchers explained:

Tai Chi focuses on breath control and body relaxation, while also reducing sympathetic nervous system activity. The combination of meditative and mindfulness movements can promote emotional regulation and reduce anxiety. It may also help limit the production of inflammatory substances over the longer term.

Meanwhile, yoga, with its focus on body awareness, breath control, and attention training, can alter brain activity, thereby reducing anxiety and depressive symptoms that often affect restful sleep.

Walking or jogging can improve sleep by increasing energy expenditure, limiting the production of the stress hormone cortisol, improving mood regulation, promoting the secretion of the sleep-inducing hormone melatonin, and increasing the duration of deep sleep.

The authors concluded: These findings further underscore the therapeutic potential of exercise in treating insomnia, suggesting it could be used as an effective treatment method.

Source: https://thanhnien.vn/phat-hien-moi-ve-bai-tap-tot-nhat-de-nguoi-lon-tuoi-tri-mat-ngu-185250716162112219.htm