Introduction to Insomnia in Older Adults
As many as 50% of older adults struggle to fall or stay asleep, and up to 75% of seniors experience symptoms of insomnia. In addition to being frustrating, insomnia can increase your risk of heart disease, dementia, anxiety and depression — and it can also make you much more likely to fall down, which can be serious for seniors.
The Impact of Insomnia
Now, a new study published in the journal Family Medicine and Community Health has found an unlikely treatment for this sleep disorder. Researchers analyzed data from dozens of previous studies, representing a sample size of over 2,000 adults aged 60 and older from around the world. They explored the impact that five different types of exercises had on their sleep troubles: aerobic exercises like swimming and brisk walking, combination workouts like yoga, balance exercises like standing on one leg, flexibility exercises like gymnastics and strength training or resistance workouts like lifting weights.
Types of Exercise and Their Effects
While combination and aerobic exercises were found to be “effective in improving sleep quality to a clinically significant level,” the researchers concluded that strength training worked best. “Strengthening exercise has the highest efficacy among others,” they said. The findings align with previous research, such as a 2022 study that showed resistance training had a slight edge in enhancing sleep efficiency in older adults who had trouble sleeping as compared to aerobics.
Expert Opinion
Scott Kaiser, Director of Geriatric Cognitive Health at the Pacific Brain Health Center at Pacific Neuroscience Institute, told Medical News Today that this new study highlights an important issue in a population that is rapidly aging. “For the first time in human history, we have more people over the age of 65 than under the age of 18,” he said. “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.”
Research suggests strength training — more so than any other type of exercise — can help.
Importance of Research
Kaiser also noted that since “older adults have more significant insomnia than younger people,” it’s crucial to do more research on how to help prevent senior insomnia before it begins to impact society as a whole. “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,” he warned. “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.”
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Conclusion
In conclusion, the study highlights the importance of exercise in combating insomnia in older adults, with strength training being the most effective type. It is essential to invest in research to prevent senior insomnia and its associated risks. By doing so, we can improve the health and well-being of older adults and mitigate the social, health, and economic repercussions of insomnia.
FAQs
Q: What percentage of older adults struggle with insomnia?
A: As many as 50% of older adults struggle to fall or stay asleep, and up to 75% of seniors experience symptoms of insomnia.
Q: What type of exercise is most effective in improving sleep quality in older adults?
A: Strength training or resistance workouts like lifting weights have been found to be the most effective.
Q: Why is it crucial to invest in research on senior insomnia?
A: Investing in research on senior insomnia can help prevent its associated risks, such as dementia and other chronic diseases, and mitigate the social, health, and economic repercussions for decades to come.
