Insomnia is a problem that plagues many, but you don’t have to take medication to overcome it. Just two simple exercises can help you improve your sleep quality and ensure a quiet rest.
What will help prevent insomnia?
The study showed that actions such as pressures or weight lifting twice a week can be useful for people over 60 years of age and those who want to improve their sleep. All types of exercise have a positive effect on sleep problems.
A comprehensive epidemiological study conducted throughout Europe has shown that 16% of the population woke up at least three times a week at night. Interestingly, wakes are much more common in women than for men and are increasing with age.
Scientists have hypothesized that exercise such as pressures or weight lifting twice a week may be a solution to the fight against insomnia.
Exercise is a lower risk than sleeping pills and offers other widespread health benefits.
What diseases do insomnia cause?
Insomnia is also associated with metabolic syndrome, hypertension and heart disease. In addition, the decrease in cognitive functions and the increased risk of prostate are also associated with insomnia.
Poor sleep quality can affect blood sugar levels, increasing the risk of diabetes. Lack of sleep also weakens immunity, which increases the propensity to infections and viruses.
Another study tested various types of exercises, including cycling, dancing, swimming, walking, difficulty lifting, yoga and gymnastics. The participants trained two or three times a week after about 50 minutes for 14 weeks.
The Pittsburgh Sleep Quality Index, a 21 -point scale, was used to assess sleep quality.
The strength training or resistance training has been found to improve the index 5.75 points, that is, the participants fell asleep and did not wake up at night.
A researcher at the Faculty of Medicine at Mahidol University in Bangkok said that exercises that strengthen muscles rather than aerobic or combination are the most effective way to improve sleep quality.
It is recommended to perform these exercises regularly to achieve the best results, combining them with a healthy diet and proper sleep hygiene.
It is important to note that exercises should be performed no later than 2-3 hours before, as physical activity may increase energy level for a while.
It is also recommended to avoid heavy exercises just before bed as they can make it difficult to fall asleep.
It is also important to choose the right exercises based on your physical condition and health problems. If you have any health problems, consult your doctor before starting a new training program.
Source: https://www.bc.ua/
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