Exercise training improves sleep quality in middle-aged and older adults with sleep problems: a systematic review

This systematic review assessed six randomized controlled trials involving 305 middle-aged and older adults with sleep problems to determine the effects of exercise on sleep quality. The findings revealed that regular aerobic or resistance exercise significantly improved sleep quality, reduced time to fall asleep, and decreased reliance on sleep medications. However, there were no significant changes in sleep duration or efficiency. These results suggest that exercise is an effective, low-cost, non-pharmacological alternative for managing sleep issues in older adults, offering physical and mental health benefits.

Incorporate moderate-intensity aerobic or resistance exercises, such as walking, swimming, or weight training, into your routine 3–5 times a week to enhance sleep quality and reduce sleep onset latency. This recommendation is supported by evidence from well-conducted trials, though individual outcomes may vary. Combining exercise with good sleep hygiene practices can further optimize sleep health in older adults.