According to Dr. Mickey Mehta, a comprehensive health coach in India, sleep is directly related to the level of activity of the body.
After the body is stimulated by physical activities, sleep will help recover and calm the body.
Adults need to sleep 7 - 9 hours a night on average, however, many people experience insomnia, which can be temporary or chronic.
Temporary insomnia is often caused by stress or difficult situations, while chronic insomnia lasts for at least 3 months and can be related to other health problems.
Studies show that strength training is more effective than aerobic exercises in improving sleep quality.
These exercises not only promote muscle recovery but also help increase hormones that support deeper sleep, while reducing stress and anxiety.
Benefits of strength training for sleep
Strength training helps balance hormones such as cortisol and melatonin, thereby improving sleep quality.
Strength training increases hormone levels such as testosterone and growth hormone, which are linked to deep sleep and relaxation.
When you exercise, your muscles will tear, and the recovery process will stimulate deep sleep, helping to recover and repair muscles effectively.
Good for insomnia in the elderly
For the elderly, sleep can be disrupted by chronic pain from diseases such as arthritis or muscle weakness.
Strength training will help reduce pain and improve mobility, help reduce restlessness often experienced at night, thereby improving sleep.
Improve mental health and sleep
Strength training is not only good for the body but also helps reduce anxiety, increase confidence and improve mood. These factors can help you relax more easily and fall asleep more easily.
In addition, activities such as massage, yoga or recreational sports such as badminton, volleyball and football can also help improve sleep quality.
Effective exercise habits
Dr. Mickey Mehta, guides that exercises such as weightlifting, resistance band training, squats, push-ups and crunches are effective strength exercises.
Each exercise should be repeated up to 12 times per set, starting with one set and gradually increasing the number as you get used to it.
Squats are a great full-body exercise, while push-ups and overhead press (an exercise that helps develop shoulder muscles) help strengthen the chest, shoulders and back muscles.
