According to the National Heart, Lung, and Blood Institute, adults should get as much as nine hours of sleep nightly. Older adults might struggle to sleep, as this is completely normal with age. However, exercise can affect a person's sleep quality.
The question becomes: how much a person should exercise, and at what time? These factors all play into the overall exercise and sleep connection, which this article discusses in depth. Keep reading to learn more about the benefits of exercise on sleep.
Seniors sleep less than younger adults, and the quality of their sleep changes as well. This is usually due to their internal clock and changes to their circadian rhythms. Older adults might not feel tired the same way they did when they were younger, due to these fluctuations in circadian rhythms.
Aside from circadian rhythm, seniors tend to have disrupted sleep due to fluctuations in hormones, including cortisol and melatonin. Since melatonin production wanes with age, a person's sleep patterns usually change.
Improving sleep through fitness is an excellent way of receiving quality sleep while getting into shape.
Exercise offers plenty of benefits for seniors, including improved sleep. It can also do the following:
Even better, exercise can improve bone density and improve muscle mass while aiding in balance and flexibility, reducing a senior's chances of falling.
Exercising works to stave off the feeling of sleepiness throughout the day and can alleviate the need to use any type of sleep medication in older adults. Additionally, exercise can help regulate a person's weight, reducing the odds of experiencing severe obstructive sleep apnea, which can offer a better quality of sleep.
The benefits of exercise on sleep are plentiful, but the link between the two is still being researched. However, physical activity improves a person's overall sleep, if they exercise at the right time of day.
When seniors engage in moderate-intensity fitness programs, they're more likely to have improved sleep. This includes:
As with any exercise program, always consult a doctor before beginning, ensuring the exercises you're interested in are safe.
The role of sleep and a person's quality of life connect, as regular exercise leads to a better immune system, a healthy heart, better weight management, and more.
Seniors can also try yoga, Pilates, or strength training as a regular fitness routine, each one of these exercises working to reduce stress and anxiety, making it easier for an older adult to relax at night and enjoy a restful sleep.
This is a popular question, as conventional wisdom has always suggested that exercise before bed can disrupt a person's quality of sleep. Although older adults in assisted living might be tempted to take a nighttime walk around their community, it's best to leave intense exercise for earlier in the day or stick to a leisurely stroll.
On average, nighttime exercises shouldn't interfere with a person's sleep quality, so long as it's not intense. The ideal time to stop working out is at least 90 minutes before bed, as this isn't likely to affect a person's overall quality of sleep.
It's important to remember that researchers are still studying the relationship between when to exercise and how it affects sleep, so it may be best to stick to a daytime exercise schedule. While out enjoying activities with friends, consider adding some exercise to your day, grabbing a power walk, or doing some strength training.
According to the CDC, adults who are at least 65 years of age need certain weekly exercise requirements fulfilled. This depends on their overall health, and physicians should always be consulted first.
However, the CDC recommends that seniors engage in 150 minutes of exercise every week. It should be moderate intensity. Anyone looking to engage in intense activity only needs to do so for 75 minutes a week.
Seniors can also switch things up and engage in a combination of the two.
Additionally, the CDC recommends that older adults incorporate a minimum of two strength training days, building muscle mass. Additionally, strength training can build strong bones, something that's important for older adults as osteoporosis becomes more prevalent with age.
It's important to understand that all kinds of exercise work to promote healthy sleep patterns. No matter what you're interested in, engage in this type of physical activity, as it's bound to help you sleep better. Consider morning cardio and afternoon weight training to create a balanced schedule.
If your schedule is packed, consider a quick power walk in between events. You can also roll out your yoga mat and grab a quick exercise first thing in the morning, tackling exercise at the start of each day.
Aerobic exercise is great for promoting better sleep, so consider joining a walking group in your area. You'll socialize, get fit, and improve your sleep all at once.
It's also important to practice stress management techniques, as this will also support a healthy night's sleep and help you to feel well-rested and refreshed.
Enhance sleep with a workout throughout the day, as the two are connected. Seeing as a person's sleep quality can determine their overall day, working to regulate mood, it's important to take preventative measures to ensure healthy nighttime sleep. Although it's debatable, intense exercise right before bed can disrupt a person's sleep, so aim for moderate exercises earlier in the day.
At Crowne Cove, we offer everything an older adult needs to stay physically active. Our beautiful community in Corona Del Mar, CA, boasts health and fitness amenities, encouraging all residents to engage in physical activity throughout the day. To learn more about our community and what we have to offer, please contact one of our dedicated staff members today.