The reasons why resistance training might be the key to better sleep
Dec 20, 2023
Smart Fitness Watch
Most people know that if you want to get better sleep, making exercise a priority is a good place to start. While many people believe that running, biking, and other forms of aerobic exercise are the key to getting a good night's sleep, it turns out that there's another form of exercise that may be the key to getting a better night's sleep -- and that's resistance training.
Here's a look at how resistance training affects sleep and how you can improve your sleep.
How does resistance training promote better sleep?
First things first. How does resistance training affect sleep? How does your time in weightlifting and other forms of resistance training help you get a better rest?
Alex Savi,a certified sleep coach and founder of SleepingOcean,says, "The exercise... Is associated with improved overall sleep quality and longer sleep duration."
There's research to back this up. In a recent study, researchers at Iowa State University studied the effects of resistance training and aerobic exercise on participants for a year. Among participants who slept less than seven hours a night at the start of the study, those who underwent regular resistance training increased their sleep time by 40 minutes over the study period - nearly twice as much as the aerobic group (an increase of 23 minutes).
In addition to the increased sleep duration, the resistance training group also had better sleep quality, including an easier time falling asleep and staying asleep.
BP smartwatch automatically monitors the sleep quality throughout the whole process, records the sleep conditions of the sleepers at night, and scores the sleep quality on the APP.
Some studies have also shown that "moderate-intensity resistance training can help people with chronic insomnia sleep better," Savi said.
Why resistance training can help you get better sleep
Obviously, resistance training can help you get better sleep. But the question is why? "Sleep is a necessary part of muscle recovery, so more vigorous exercise will encourage your body to sleep deeper and longer at night," says Grant Radmacher, PhD, a sports chiropractor at Ascent Chiropractic in Brookfield, Wis.
Resistance training can also help your body produce more sleep-supporting chemicals, making it easier to fall asleep. "Studies have shown that resistance training generally increases adenosine production," Savi says. "This chemical can produce a sense of drowsiness, which generally helps people fall asleep more easily and enjoy a deeper and more restorative rest. So increasing adenosine after exercise could help people prevent sleep from being cancelled out, fall asleep more easily, and potentially get more sleep."
BP smart watch has a variety of motion modes, with a built-in nine-axis weight sensor, which accurately records the number of steps, mileage, calories and other exercise data.