3 min readMar 15, 2025 02:02 PM IST
First published on: Mar 15, 2025 at 01:59 PM IST
Sleep has a direct relationship with your activity quotient. It comes automatically because the body does want to get into passivity after hyperactivity. Everybody has different ideas about how much sleep is sufficient. However, the average adult requires 7 to 9 hours each night.
Many adults experience brief episodes of sleeplessness at some point. Days or weeks may pass during this time. Stress or a traumatic experience is typically the cause of short-term sleeplessness. But other people have long-term insomnia, also termed chronic insomnia. This continues for at least three months. The primary issue can be insomnia, or it might be connected to other illnesses or medications.
Studies have now shown that strength training is better for sleep than simple aerobic exercise. Strength training or resistance exercises boost muscular repair, raising hormone levels that support deeper sleep and lowering stress and anxiety.
What happens when you do regular strength training?
It balances stress hormones like cortisol and melatonin, which controls sleep patterns. It can increase levels of hormones like testosterone and growth hormone, which have been linked to deeper and more restful sleep. Your muscle fibres sustain tiny tears when you lift weights. These signal the brain to trigger deeper sleep, which is essential for muscle repair and recovery.
Why strength training is good for old-age sleeplessness
Older adults may have trouble sleeping due to chronic pain from ailments like arthritis or muscle weakening. Strength training can lessen pain and discomfort by increasing muscle mass and enhancing joint stability. Additionally, improving mobility via muscle and bone strength may lessen the restlessness that usually interferes with sleep.
Strength exercises calm the brain
Strength exercise improves mental health by lowering anxiety, boosting confidence and creating a sense of success. This can eventually lead to a more tranquil mind, which will make it simpler to unwind before bed.
Other than strength training, massages also help because they are a passive exercise. People who do pranayama, yoga and functional training are certainly bound to get a good amount of quality sleep. Try recreational sports in the evening like badminton, volleyball, tennis or football, as both guarantee a good night’s sleep.
Which routines work best?
Lifting weights, working out using resistance bands, squats, push-ups and sit-ups work best. The key to effective strength training is repetition. You should perform sets of resistance exercises that include up to 12 repetitions apiece. Begin with one set of each activity per workout and gradually increase to multiple sets once they are comfortable.
Squats are a great full-body exercise as they target the legs and core. Push-ups strengthen the chest, shoulders, and triceps. Rows target the back and biceps while an overhead press strengthens the shoulders and upper back.
Research suggests that exercises could be an alternative or complementary approach to existing therapies for sleep problems, particularly given that exercise is inexpensive, accessible, and generally safe.
(Dr Mehta is holistic health expert)
The key to effective strength training is repetition. (Credit: Freepik) 
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