Many seniors experience restless nights and search for natural ways to achieve a deeper, more refreshing sleep. Recent research supports that strengthening your muscles before bed may help you sleep better.

A study published in the BMJ Journals involving over two thousand participants found that strength training can outperform aerobic activities in easing insomnia and boosting sleep quality. Here, we’ll outline its benefits, delve into the science behind improved sleep, and provide a clear guide on how to incorporate it into your nighttime routine. Let’s get started.

The best type of workout for better sleep after 65

For many seniors, the notion of hitting the gym or engaging in high-intensity workouts is unappealing. Focusing on muscle-strengthening exercises offers a simpler and more effective way to relax at night. These help reduce stress and anxiety by releasing endorphins, those feel-good chemicals that counteract stress hormones in your body. When stress levels decrease, it becomes easier to unwind and prepare for a restful night’s sleep.

Another important benefit is that it helps regulate your body’s internal clock. By improving the regulation of melatonin—the hormone that signals bedtime—seniors may experience fewer interruptions during the night. This translates into less tossing and turning and more time in restorative sleep.

This practice also alleviates muscle tension. By enhancing your muscle strength, you not only build resilience but also reduce the physical discomfort that can interfere with sleep. Simple moves performed in the evening can help prevent aches and pains that many seniors experience, offering a dual advantage: increased strength during the day and a more peaceful night.

This approach does not involve heavy lifting or strenuous gym sessions. The goal is to activate your muscles just enough to trigger these natural body processes without excessively energizing your system before bedtime.

Easy tips for seniors to get started with strength training

Establishing a new evening exercise habit might seem challenging, but with a few adjustments, you can incorporate a strength routine into your schedule. Here is how to get started:

Aim to perform your muscle work 30 to 60 minutes before going to bed. This allows your body to settle while still reaping the benefits of reduced stress.
No fancy equipment is necessary. Focus on bodyweight exercises that are easy to do at home.
The effort should be moderate. You want to engage your muscles actively without overexerting them.
Try to integrate these exercises into your nightly routine. Consistency is the key to steady improvements in sleep quality.

Incorporating strength training into your evening routine might be the change you need. For seniors over 65, these exercises build muscle, help lower stress, regulate your internal clock, and ease aches that might keep you awake at night. Evidence from the study reveals a promising link between muscle work and enhanced sleep quality, making it a smart option to consider. By following these straightforward tips and routines, you can work toward a more restorative night’s sleep. So, set aside long walks or brisk runs before bedtime and give strength training a try.