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Story at-a-glance

• Insomnia affects up to 20% of older adults, causing fatigue, irritability and increasing risks of serious health problems like depression and heart issues
• Researchers analyzed 25 studies involving 2,170 older adults with insomnia to determine which exercise types most effectively improve sleep quality
• Strength training proved most effective for improving sleep, reducing insomnia scores by 5.75 points compared to 3.76 points for aerobic exercise
• Starting with light weights, resistance bands or simple bodyweight exercises two to three times weekly significantly improves sleep quality for seniors
• Combining strength training with good sleep habits like maintaining a dark, cool bedroom and limiting blue light exposure maximizes sleep benefits

For many older adults, getting a good night’s sleep is a nightly struggle. Up to 20% of older adults deal with insomnia, which leaves you tired, grumpy or at risk for bigger problems like depression or heart trouble.1

Many turn to sleeping pills for help, but they often bring side effects like grogginess and confusion. Could something as simple as exercise be the answer? Researchers recently looked at dozens of studies to figure out which types of exercise help older adults with insomnia sleep better — and they found a surprising winner: strength training.2 Let’s explore what they discovered, why it works and how you can use it to catch more Z’s.

What Is Insomnia and Why Does It Hit Older Adults Hard?

Insomnia means trouble falling asleep, staying asleep or waking up too early — and it’s a problem that gets more common as you age.

• As you get older, your sleep patterns shift — Your body sometimes wakes you up more often, or things like health issues and medications interfere with your shut-eye. In other cases, your knees ache from arthritis, or a pill you take keeps you wired — either way, it’s harder to fall asleep and stay asleep through the night.

• Poor sleep does more than leave you dragging — It makes you feel foggy or down during the day, increases your odds of stumbling and even harms your memory.

As mentioned, sleep meds are a risky solution. They often make you drowsy the next day or cause other issues, like withdrawal symptoms. That’s where exercise shines. It’s a free, safe way to fight insomnia without popping a pill.

Think of sleep like recharging a phone. For older adults, the battery often doesn’t hold a full charge anymore — but exercise helps boost it back up.

How Did Researchers Study Exercise and Sleep?

Scientists dug into 25 experiments with 2,170 older adults who struggle with insomnia.3 They compared those who exercised to those who didn’t, checking how well they slept. Here’s what they tested:

• Aerobic exercise — Activities like brisk walking, swimming or dancing — movements that get your heart pumping.

• Strength training — Lifting weights, using stretchy bands or doing push-ups to build muscle.

• Balance exercises — Standing on one leg or walking heel-to-toe to stay steady.

• Flexibility exercises — Stretching or yoga to keep you limber.

• Combined exercises — A mix, like walking plus lifting light weights.

They compared these activities to just living your usual life or getting basic sleep tips —like “go to bed at the same time.” By pooling all these studies, they figured out which exercise works best, even if the original tests didn’t match them up directly.

What Are the Benefits of Strength Training for Sleep?

Strength training stole the show. It dropped sleep scores by about 5.75 points on average — meaning people slept way better. Learning good sleep habits, like sticking to a bedtime routine, also helped, lowering scores by 4.63 points. Aerobic exercise (like walking) cut scores by around 3.76 points and combined exercises helped by about 2.54 points.

• Why does strength training work so well? — It helps tire out your muscles, telling your body it’s time to rest.

• Strength training is a superstar for sound sleep — A 3-point drop is a big deal for feeling rested, and strength training smashed past that. Imagine two older adults. One starts lifting small weights a few times a week and soon sleeps like a rock. The other keeps their same old routine and still tosses and turns. That’s the power of strength training.

• The benefits of strength training go far beyond improved sleep — Regular resistance exercise also helps combat age-related muscle loss, improves bone density, enhances balance and reduces fall risk — all concerns for older adults.

Improved sleep quality, in turn, supports overall health and brain function. So, the combined benefits make strength training particularly valuable as we age, offering a holistic approach to well-being rather than just targeting isolated symptoms.

How Can You Use Strength Training to Sleep Better?

So, what does this mean for you? If you’re an older adult battling sleep troubles, strength training could be your golden ticket. Here’s how to start:

• Start with light weights — Even soup cans work. Bodyweight exercises are another option.

• Use resistance bands — Stretchy cords make your muscles work harder.

• Try wall push-ups — Or sit-to-stand moves from a chair.

Remember to focus on safety first and go slow in the beginning — 10 minutes, two or three times a week. Gradually work your way up to 30 to 60 minutes of strength training per week, working all your major muscle groups — legs, arms, back, chest and core. Even using your own body weight for exercises like squats, push-ups and planks is effective. If you’ve got conditions like arthritis or heart issues, talk to your doctor first.

• Not into weights? — Walking or mixed workouts still help, just not as much as strength training. The key? Stick with it. Like watering a plant, regular exercise keeps the sleep benefits growing. Your body is designed for movement, so incorporate physical activity into your day, every day.

• Pair it with smart sleep habits — Beyond exercise, to promote better sleep think about your sleep environment and bedtime routine. Be sure your bedroom is completely dark when you go to bed and avoid exposure to blue light in the evening. Dim lights at night, keep your bedroom temperature cool — between 60 and 68 degrees Fahrenheit is often recommended — and reduce electromagnetic fields in your sleep environment.

For more strategies to enhance your sleep, including finding a neutral sleep position and adjusting your bedtime to be earlier, read my comprehensive list of 33 healthy sleep habits.

Your Path to Better Sleep

Insomnia hits older adults hard, but exercise — especially strength training — flips the script. This study proved it outshines walking or mixed workouts for better sleep. Why not give it a shot? A few simple moves could have you waking up fresh instead of fried.

Better sleep isn’t just about feeling good — it’s about enjoying life more, whether you’re chatting with pals or diving into a hobby. Next time someone says they can’t sleep, tell them to grab a dumbbell. It might just be the secret they’ve been dreaming of.

FAQs About Strength Training and Sleep

Q: What are the benefits of strength training for sleep?

A: It helps you fall asleep faster and stay asleep longer by tiring your muscles and calming you down. This improvement in sleep quality leads to increased daytime energy and alertness.

Q: How often should I do strength training for better sleep?

A: Gradually work your way up to 30 to 60 minutes of strength training per week, but start with 10 to 15 minutes. Ease into it. Consistency is key, so find a schedule that you can maintain over the long term.

Q: Can I do strength training if I have health issues?

A: Yes, but check with your doctor first, especially if you’ve got arthritis or heart concerns. Your doctor will provide personalized recommendations and ensure your safety.

Q: What if I don’t like lifting weights?

A: Walking or yoga help too, though strength training works best for sleep. Even light strength training exercises are beneficial.

Q: How long until my sleep gets better?

A: Some see changes in weeks, but it might take a month or two — keep at it. Maintain a positive attitude and focus on the long-term benefits of improved sleep.

Sources and References

• 1, 2, 3 BMJ Family Medicine and Community Health Volume 13, Issue 1, March 4, 2025