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Sleep Secrets: Beat Insomnia with Exercise
2 Aug
Summary
- Work stress significantly disrupts sleep for over-50s.
- Regular exercise, especially resistance training, improves sleep quality.
- Elevated head position while sleeping increases glaucoma risk.
Recent research indicates that work-related stress is a primary cause of sleep disturbances for individuals over 50, with a third experiencing these issues weekly. Even when getting the recommended seven to nine hours, persistent sleep disruptions, rather than duration, impact restfulness.
Regular physical activity is a key factor in combating insomnia. Studies show that exercising at least twice weekly reduces the risk of sleep difficulties by 42%. Resistance exercises and tai chi are particularly effective, with tai chi proving as beneficial as cognitive behavioural therapy for sleep quality.
Timing exercise according to one's circadian rhythm can also enhance sleep quality and cardiovascular health. Furthermore, a lesser-known fact reveals that sleeping with a high pillow position can increase eye pressure, elevating the risk of glaucoma and potential blindness, especially for those over 40.
Maintaining consistent sleep-wake times is vital, as irregular sleep patterns are linked to a 26% higher risk of stroke and heart issues. While a weekend lie-in can partially mitigate the effects of insufficient weekday sleep, it's not a substitute for a regular, restorative sleep routine. NHS guidelines suggest avoiding caffeine and screen time before bed, and managing worries to improve sleep.
