Want a drug-free prescription to beat your insomnia? According to a small but signifcant study from Northwestern Medicine, regular aerobic exercise improves the quality of sleep, mood, and vitality. About 50 percent of middle-aged and older adults complain of chronic insomnia symptoms, and this study is the first to examine the effect of aerobic exercise on this particular age group.
"This is relevant to a huge portion of the population," said Phyllis Zee, M.D., director of the Sleep Disorders Center at Northwestern Medicine and senior author of a paper published in Sleep Medicine. "Insomnia increases with age. Around middle age, sleep begins to change dramatically. It is essential that we identify behavioral ways to improve sleep. Now we have promising results showing aerobic exercise is a simple strategy to help people sleep better and feel more vigorous."
Sleep is an essential part of a healthy lifestyle, like nutrition and exercise, notes Zee, saying, "By improving a person's sleep, you can improve their physical and mental health." Sleep is a barometer of health, and Zee goes so far as to suggest "It should be the fifth vital sign. If a person says he or she isn't sleeping well, we know they are more likely to be in poor health with problems managing their hypertension or diabetes."
The study included 23 sedentary adults, primarily women, 55 and older who had difficulty falling sleep and/or staying asleep and impaired daytime functioning. Women have the highest prevalence of insomnia. Two groups existed: the physical activity group exercised for two 20 minute sessions four times per week or one 30 to 40 minute session four times per week, both for 16 weeks. Participants in the non-physical activity group participated in recreational or educational activities, such as a cooking class or a museum lecture, which met for about 45 minutes three to five times per week for 16 weeks.
Both groups received education about good sleep hygiene which includes sleeping in a cool, dark, and quiet room, going to bed the same time every night, and not staying in bed too long if they couldn't fall asleep.
Exercise improved the participants' self-reported sleep quality, "Better sleep gave them pep, that magical ingredient that makes you want to get up and get out into the world to do things," lead author Kathryn Reid says.
The participants' scores on the Pittsburgh Sleep Quality Index dropped an average of 4.8 points (a higher score indicates worse sleep). In a prior study using tai chi as a sleep intervention, for example, participants' average scores dropped 1.8 points.
"Exercise is good for metabolism, weight management, and cardiovascular health. And now it's good for sleep," Zee said.
Comments
. If a person says he or she isn't sleeping well, we know they are more likely to be in poor health
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