Discover the surprising connection between lifting weights and better sleep.
We all know that regular exercise like running or cycling can have a positive impact on sleep. But did you know that incorporating strength training and weight lifting into your routine is just as important? In fact, recent research presented at an American Heart Association conference in March 2022 suggests that resistance training might even improve sleep more than cardio.
In a groundbreaking study led by Angelique G. Brellenthin, an assistant professor at Iowa State University, researchers explored the effects of different exercise types on sleep. The results were astonishing. Participants who regularly engaged in resistance training reported better and longer sleep compared to those focused primarily on cardio workouts.
This research highlights the crucial link between exercise and sleep, underscoring the potential benefits of diversifying your workout routine with strength training. By combining aerobic and resistance training, you can unlock the secret to a more restful and rejuvenating night’s sleep.
Discovering the Connection: Strength and Sleep
The relationship between exercise and sleep has been extensively examined, revealing fascinating insights. In 2017, a comprehensive review of 34 studies confirmed the positive impact of exercise on both the quality and duration of sleep. Notably, exercise also aids in stabilizing mood and calming the mind, facilitating a smoother transition into restful slumber, as highlighted by Dr. Charlene Gamaldo, the esteemed medical director at Johns Hopkins Center.
However, it wasn’t until a recent groundbreaking study in 2022 that the specific effects of different types of exercises on sleep were fully understood. This comprehensive research, stemming from the 2018 Physical Activity Guidelines Advisory Committee Scientific Report, set out to explore the influence of resistance training on sleep outcomes.
Enlisting over 400 physically inactive, overweight, or obese adults, the study divided them into four distinct groups: aerobic exercise, strength training, a combination of both, and a non-exercise control group. The remarkable results unveiled that participants who engaged in strength training enjoyed an average of 17 minutes of additional sleep compared to the other groups.
Moreover, the study also observed enhanced sleep efficiency in individuals who performed resistance training or a blend of resistance and aerobic exercise. Interestingly, the most significant improvements were observed in individuals who initially experienced sleep difficulties, while the overall impact on individuals already leading an active lifestyle or those who weren’t overweight remained uncertain.
Boost Your Sleep Quality with Resistance Exercise
When it comes to improving your sleep, exercise is your ally, as highlighted by Brellenthin. She emphasizes that all forms of exercise offer benefits for better sleep. However, if you’re looking to maximize your results, resistance training and lifting weights might just be the ticket.
The key is to recognize the unique advantages of both aerobic and resistance exercises, and make sure to include a mix of both in your weekly routine.
The great news is that you don’t have to spend hours in the gym. Research shows that just a few sessions of resistance exercises, each lasting less than an hour per week, can be effective. In the study, participants focused on major muscle groups using various equipment. If you don’t have access to machines, don’t worry – you can still build strength using alternatives like dumbbells, resistance bands, or bodyweight exercises such as pushups, squats, lunges, crunches, planks, and chair dips.
And there’s more good news! High-intensity interval training (HIIT) has been proven to significantly enhance sleep quality. Multiple studies suggest that HIIT workouts can improve both sleep quality and efficiency. So, if you want to level up your sleep game, HIIT is worth a shot.
Get ready to elevate your sleep to new heights by incorporating resistance exercise into your routine. Your body will thank you for it!
Fitting in Lifting Weights without Compromising Your Rest
Max Glaser, a strength and conditioning coach, advises against working out too close to bedtime. Here’s why: your heart rate needs to drop and your body needs time to return to its normal state before you sleep. Exercising right before bed could disrupt this process, making it harder to fall asleep and stay in a deep, restful state.
To make resistance training a part of your routine, Glaser suggests two key factors: convenience and consistency. Make it easy to fit into your schedule by marking it on your calendar and committing to it. Remember, making time for exercise shouldn’t mean skipping sleep.
For better sleep after exercising, check out the MiHigh Infrared Sauna Blanket. The infrared heat will help your body produce calming chemicals, leaving you feeling happier, less stressed, and ready for a deep sleep.
Got more questions about exercising and recovery for better sleep? Chat with WonderWise on WhatsApp!
