For this study, researchers analyzed data from 24 previous studies and clinical trials, which amounted to more than 2,000 adults aged 60 and older, and had a diagnosis of insomnia.

The majority of studies had been conducted in Asia, as well as North America, Europe, and South America.

For this study, researchers focused on five types of exercise patterns:

• aerobic exercise, including dancing, cycling, swimming, and brisk walking
• bodyweight exercises, such as wall push-ups
• balance exercises, such as step-ups
• flexibility exercise, like gymnastics
• combination exercise, including yoga and Pilates.

More than half of study participants reported following mild to moderate or moderate exercise intensity, with sessions lasting about 50 minutes on average.

Most participants exercised two to three times a week, and their exercise programs lasted on average 14 weeks.

Scientists used the Pittsburgh Sleep Quality Index (PSQI) as a scale to measure participants’ sleep quality outcomes.

Upon analysis, researchers found that those following a combined exercise program significantly improved their PSQI score by 2.35 points, while those focusing on aerobic exercises decreased their PSQI scores by 4.36 points.

Overall, researchers found that strength and resistance training improved participants’ PSQI scores the most, by 5.75 points.

Medical News Today had the chance to speak with Vernon Williams, MD, sports neurologist and founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Orthopaedics in Los Angeles, about this study.

“We know that impaired sleep reduces physical performance and cognitive performance,” Williams, who was not involved in the research, explained. “We have evidence that improved sleep predictably improves physical and cognitive performance.“

“It is pleasantly surprising to see additional evidence that there is a bidirectional relationship such that physical activity/exercise also improves sleep. There have been previous publications supporting this and it’s great to see additional evidence,” he noted.

“Moreover, we are rapidly acquiring more information and evidence regarding the benefits of resistance exercise,” Williams continued.

“I frequently speak with my middle-aged and elderly patients about the importance of combating sarcopenia and the critical importance of preventing falls, as well as the protective aspects of lean muscle mass during health crises. This further supports the importance of resistance training in addition to cardio, as well as balance and flexibility training,” the expert shared.

MNT also spoke with Nadeem Ali, MD, an interventional pulmonology specialist with Hackensack University Medical Center in New Jersey, who commented that while resistance exercise can be beneficial for overall health and helping to alleviate insomnia, it is important to note that it is rarely a standalone solution and will likely work best as part of a broader approach.

“Finding new ways to treat insomnia in older adults is crucial for a multitude of reasons, impacting both individual well-being and broader societal health because insomnia can significantly diminish quality of life, leading to daytime fatigue, irritability, difficulty concentrating, and reduced enjoyment of activities,” Ali, who likewise was not involved in the study, explained.

“While resistance training shows promise for improving sleep in older adults, more research is needed to fully understand its effects and determine the optimal exercise protocols. It’s always best to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.”

– Nadeem Ali, MD

“Next steps [for this research] could include conducting long-term studies to assess the sustained effectiveness of different insomnia treatments in older adults and identify factors that predict long-term success and developing and testing strategies to help older adults maintain improvements in sleep habits and prevent relapse after completing treatment,” he added.

Finally, Scott Kaiser, MD, a board-certified geriatrician and Director of Geriatric Cognitive Health for the Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, CA, told MNT he was pleased to see research in this area as insomnia is a significant issue for countless people.

“Older adults have more significant insomnia than younger people, and the rates […] are just quite high,” Kaiser explained.

“And poor sleep has so many profound impacts on many aspects of our health and well-being, […] the management of other chronic conditions, and just healthy aging overall. Two things that are really critical for healthy aging [are] good quality sleep and maintaining regular physical activity. Excellent to see that the research ties these things together as two things that can go hand-in-hand to really benefit us immediately and over the long haul.”

– Scott Kaiser, MD

Kaiser also spoke of the importance for more research in this area due to our “unprecedented population aging where […] for the first time in human history we have more people over the age of 65 than under the age of 18.”

“And when you consider all of the profound effects of insomnia and poor sleep quality on the overall health and well-being of older adults, and the connection with increased risks of dementia and other chronic diseases, this is just really critical,” he continued.

“If we don’t invest in this type of research now, it would be easy to say, ‘oh, well, who cares,’ or to be dismissive. But if we don’t increase our investment in this type of research now, there will be significant social, health, and economic repercussions for decades to come,” Kaiser cautioned.