More than four million adults in Spain suffer from insomnia, according to data from the Spanish Society of Neurology (SEN), which also shares the importance of good night rest to maintain physical and mental Health. Among the main causes of such high insomnia figures are Stress, sedentary lifestyle and a little ‘natural’ lifestyle so that the necessary rest arrives at night.
Science has widely demonstrated that the practice of some type of regular physical activity is a Effective weapon to get a correct quality of sleep. Although years ago it was the recommendation of the aerobic exercise the most widespread, for a while to this part most experts advise strength training (yes, moderate) to favor sleep.
The (good) relationship between sports and proper rest
The fact that regular physical exercise helps reconcile the dream in a faster and more effective wayin addition to reducing night awakenings and favors the general quality of rest is something widely demonstrated in scientific studies.
Fundamentally, this symbiosis is produced by the regulation of circadian rhythms, by contributing the regular exercise to the body producing melatonin, the hormone responsible for balancing the sleep and synchronizing the monitoring-sueño cycle. On the other hand, sport Decrease stress hormone levelswhich is cortisol, so that extreme also guarantees rest.
Although we have mentioned, aerobic exercises were traditionally advised, the new currents better point to strength training to combat insomnia, which especially affects the adult population. Force exercises, in addition to reducing stress, facilitate a deeper dream and decrease the seriousness of the Obstructive sleep apneas.
To sleep: moderate force exercises, and an hour before
To combat insomnia, it is not necessary (or good) to do strenuous strength. Some studies talk about sessions of 30 to 60 minutes, 2 to 4 times per weekand with moderate intensity. Of course, frequency and intensity depend on the physical situation and circumstances of each person.
-As for the time of the day when they carry out this type of training, experts point to the afternoon, as long as the last one is, at least, one hour you try to sleep. The key to this recommendation is activate muscles without overloading The body, preventing excessive stimulation from delaying sleep conciliation.
What exercises and tips to improve sleep
Strength training as a tool to face insomnia, requires Constancy as the first premise. We must avoid screens before sleeping, and choose an hour that is similar every night to go to bed. Together with force movements, it is essential to provide stretching such as yoga, to further enhance its benefits.
As for the type of exercises, according to experts, they can be from the famous squats (slow, always with straight back and carrying the buttocks back), to the flexions, through plates (which you must endure for 30 seconds in block) and heel elevation, to strengthen the legs.
References
Danielle Pacheco, Heather Wright. ‘How it improves sleep, additional health benefits, and why timing is crucial’. Physical Activity and Sleep, Sleep Foundation. Consultado online en https://www.sleepfoundation.org/physical-activity el 22 de abril de 2025.
Pakwan Bahalaothin, Kittiphon Nagavirj, Thunyarat AnothaisinTawee. ‘Impact of different types of physical exercise on sleep quality in older population with insomnia: a systematic review and network meta-analysis of randomised controlled trials’. Family Medicine and Community Health, BMJ. Consultado online en https://fmch.bmj.com/content/13/1/e003056 el 22 de abril de 2025.
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