This type of exercise improves sleep better than sleeping pills

                                         
Between family commitments, professional careers and constant digital demands, it is becoming increasingly difficult to truly disconnect. The stress and anxiety that comes with it are not only mentally debilitating, but they also affect our sleep. However, poor quality sleep can have serious repercussions on physical and mental health.

According to the French National Public Health Agency

 between 30 and 50% of French people say they have difficulty sleeping and 15-20% suffer from insomnia. Classic solutions? Sleeping pills, herbal teas, meditation... A recent study could really revolutionize things, showing that physical activity, in particular a specific type of exercise, is a real natural remedy against insomnia.

A groundbreaking scientific study

To better understand the link between exercise and sleep quality, researchers conducted an in-depth study published in

in the journal Family Medicine and Community Health

They looked at 24 studies conducted between 1996 and 2021, involving a total of 2,045 participants aged 60 and older. The goal? Measure the impact of different forms of exercise on sleep using the Global Pittsburgh Sleep Quality Index (GPSQI), a reference tool for assessing sleep quality. Each participant followed a physical activity program for several weeks, under the watchful eye of the researchers. The exercises tested were divided into 3 main categories:

• Muscle strengthening: push-ups, squats, weight exercises, etc.
• Aerobic activities: walking, running, swimming, cycling, etc.
• Flexibility and balance exercises: yoga, pilates, stretching, etc.
• Combined exercises: a combination of the 3 types of exercises.

Once the program was completed, the results spoke for themselves: muscle strengthening proved to be the undisputed champion in improving sleep.

Muscle strengthening: the secret to restful sleep

Participants who performed resistance training saw their GPSQI score improve by an average of 5.75 points: a remarkable improvement! This progression is significantly greater than that seen with other types of exercises. What makes muscle gain so effective? The researchers put forward several explanations:

• Improved hormone regulation: Resistance training stimulates the production of endorphins, reduces cortisol (the stress hormone) and increases melatonin levels (the sleep hormone).
• Optimal energy expenditure: Strength training exercises work on deep muscle fibers, forcing the body to regenerate during the night, promoting deeper and more restorative sleep.
• Reduced physical pain: By strengthening muscles and joints, muscle strengthening reduces body tension, making it easier to relax before bedtime.

A virtuous circle for body and mind

Muscle strengthening works so well because it directly affects the biological mechanisms that regulate sleep. Unlike sleeping pills, which often artificially "force" sleep, exercise improves the intrinsic quality of sleep. We're not just talking about getting longer sleep, we're talking about getting deep, restful sleep — the kind of sleep that really recharges your batteries. In addition, sports activity does not have the side effects of drugs. On the contrary, exercise strengthens overall health: it improves blood circulation, stimulates the immune system, reduces stress, and promotes better mental health.

No need to become an athlete
The good news is that you don't need to lift weights like a bodybuilder to enjoy the sleep-promoting benefits of muscle strengthening. A few simple exercises, performed 2 or 3 times a week for 20 or 30 minutes, are enough to see results. Examples of accessible exercises:

• Squats: Strengthen your legs and core.
• Push-ups (adapted or classic): work arms, shoulders and chest.
• Lunges: improve the stability and strength of the legs.
• Core strengthening: Strengthen your deep core muscles for better body alignment.

You can also integrate these exercises into your daily routine: doing squats while making coffee, some push-ups while waiting for your favorite TV show to start... The important thing is consistency. Incorporating strength training into your routine doesn't just improve your sleep. A virtuous circle is created in which exercise improves sleep, which in turn provides more energy to move during the day, which in turn improves the quality of sleep... And so on. So, are you ready to replace your sleeping pills with a squat session? Your body and your nights will thank you!