Sleep issues are more common than ever, with many people struggling to achieve the recommended seven to nine hours of rest. The solution may not lie in a bottle of pills but in a pair of dumbbells. A systematic review by Kovacevic et al. (2017) reveals that resistance exercise could be a game-changer for improving sleep quality and overall well-being. Let’s break down the findings and explore how incorporating strength training can positively impact your health and fitness journey.
Why Sleep Matters
Poor sleep is more than just an annoyance; it’s a health risk. Impaired sleep quality is linked to increased risks of cardiovascular disease, stroke, anxiety, depression, and even early mortality. On a day-to-day level, lack of sleep leads to fatigue, reduced productivity, and a higher likelihood of accidents. While medications like sedatives may offer short-term relief, they often come with side effects such as cognitive impairment and dependency, making them unsuitable for long-term use.
Resistance Exercise: A Promising Solution
Study 1: Chronic Resistance Exercise Enhances Sleep Quality
Kovacevic et al. (2017) reviewed 13 studies with 652 participants and found that chronic resistance training significantly improved sleep quality across the board. Participants reported fewer awakenings during the night, increased feelings of restfulness, and better overall sleep efficiency. These benefits were particularly noticeable in individuals with anxiety and depression, highlighting the dual impact of resistance training on mental and physical health.
Study 2: Combining Aerobic and Resistance Exercise
Interestingly, the review also noted that the benefits of resistance training are slightly diminished when combined with aerobic exercise. While both modalities are effective, resistance training on its own provided more consistent improvements in sleep quality compared to aerobic exercise or mixed routines. This suggests that focusing on strength training may be a more targeted approach for those primarily aiming to improve sleep.
Why Does Resistance Training Help?
The exact mechanisms by which resistance training enhances sleep are still being studied, but several theories emerge:
1. Reduced Anxiety and Depression: By alleviating mental health issues, resistance training sets the stage for better sleep.
2. Improved Physical Fatigue: Strength training may help you feel more physically tired, promoting deeper rest.
3. Improved Sleep Architecture: Chronic resistance exercise might improve sleep stages, although more research is needed in this area.
Practical Takeaways for Better Sleep
Here’s how you can leverage resistance exercise to transform your sleep quality:
•Frequency: Aim for 2-3 resistance training sessions per week.
•Intensity: Focus on progressive overload with compound movements like squats, deadlifts, and presses.
•Time of Day: While more research is needed, evening workouts could enhance post-exercise relaxation, promoting better sleep.
•Complementary Practices: Pair your training with a balanced diet and good sleep hygiene for optimal results.
Ready to Sleep Better and Feel Stronger?
At 12reps, we believe in solutions that go beyond the gym floor. Our tailored resistance training programs are designed not only to help you build strength but also to improve your overall quality of life.
References
•Kovacevic, A., Mavros, Y., Heisz, J. J., & Fiatarone Singh, M. A. (2017). The effect of resistance exercise on sleep: A systematic review of randomized controlled trials. Sleep Medicine Reviews.
