Aerobic Exercise Can Help Reduce Insomnia

The countless people who suffer from insomnia now have a new drug-free way for getting a more restful night's sleep. Regular aerobic exercise can greatly improves one's quality of sleep, along with improving mood and vitality, according to a small but important study from Northwestern Medicine.

This is the first study which examines the effect of aerobic exercise on middle-aged and older adults who suffer from insomnia. Approximately 50% of the people in this age group complain about having chronic insomnia symptoms.

The exercise trial resulted in the greatest improvement in participants reported quality of sleep, including the duration of sleep, compared with the other forms of non-pharmacological intervention.

This drug-free treatment also is desirable, because it takes away the potential for mixing sleeping medication with other drugs someone may be taking.

Sleep is a necessary component of living a healthy lifestyle, along with good nutrition and exercise.

The research study included 23 sedentary adults who were 55 and older, and who suffered from insomnia and had impaired daytime functioning. Women suffer from the highest prevalence of insomnia. After a warm-up period, the aerobic activity group exercised for 2 20 minute periods, 4 times a week, or one 30 or 40 minute period for 4 times a week - both groups did so for 16 weeks. Patient's exercised at around 75% of their maximum heart rate on a minimum of two different activities.

Participants in the non-exercise group participated in various recreational activities, such as taking a cooking class or listening to a museum lecture, which met for 45 minutes a few times a week for the 16 weeks.

Physical activity improved the participants' reported quality of sleep, raising their diagnoses from poor sleeper to good sleeper. They also reported a reduction in depression symtomps, greater vitality and reduced daytime sleepiness.

The participants' scores on the Pittsburgh Sleep Quality Index dropped an average of 4.8 points. (higher scores mean worse sleep.) In a previous study which used t'ai chi as a sleep treatment, for example, participants' average scores dropped 1.8 points.

Source: Science Daily