Learn to ‘biohack’ sleep with Lara Trump<\/a><\/h4>\nHuman biologist and ‘biohacker’ Gary Brecka shows Fox News host Lara Trump the benefits of exercising in a hyperbaric chamber, cold plunges, red light therapy and silver fabric at nighttime on ‘My View with Lara Trump.’<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
Exercise has proven benefits in all areas of physical and mental health, and that includes sleep quality.<\/p>\n
One specific type of exercise \u2014 strength training \u2014 has been linked to insomnia prevention<\/a> in older adults, according to a new study.<\/p>\nResearchers analyzed data from 25 randomized trials that measured the effects of physical exercise on the Pittsburgh Sleep Quality Index (PSQI), which is a questionnaire that assesses respondents\u2019 sleep quality over a one-month period.<\/p>\n
The studies included 2,170 people who were 60 or older<\/a>.<\/p>\nJUST ONE NIGHT OF POOR SLEEP COULD HAVE THESE SURPRISING HEALTH EFFECTS<\/u><\/strong><\/a><\/p>\nStrength training<\/a> \u2014 “exercises that increase muscle strength by making muscles work against a weight or force and using anaerobic metabolism, such as lifting weights, arm curls, wall push-ups and resistance” \u2014 were found to have the biggest positive effect on sleep, raising sleep scores by 5.75 points.<\/p>\n\n![\"Older](\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2025\/03\/1200\/675\/older-man-lifting-weights.jpg?ve=1&tl=1\")
<\/source><\/source><\/source><\/source><\/picture><\/div>\n\n\nOne specific type of exercise \u2014 strength training \u2014 has been linked to insomnia prevention in older adults, according to a new study.<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\nIn comparison, aerobic (cardio) \u2014 such as running, jogging, cycling, dancing, hiking, swimming, gardening and brisk walking \u2014 improved sleep scores by 3.76 points.<\/p>\n
Combination exercise<\/a> (a mix of aerobic, strengthening, balance and flexibility exercises) only boosted scores by 2.54 points.<\/p>\nSLEEP EXPERT REVEALS TOP FOODS AND DRINKS KEEPING YOU UP AT NIGHT<\/u><\/strong><\/a><\/p>\n“Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality,” the researchers concluded.<\/p>\n
Sleep quality has been shown to decline with age, the study noted.<\/p>\n
Between 30% and 48% of seniors complain of sleepiness, while 12% to 20% suffer from insomnia.<\/p>\n
\n“Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality.”<\/p>\n
<\/p><\/blockquote>\n
Lorna Kleidman, a certified personal trainer and founder of LornaFit in New York, agrees that strength training can improve sleep.<\/p>\n
“I\u2019ve seen it firsthand with my midlife female clients, who previously had trouble sleeping because of hormonal changes,” Kleidman, who was not involved in the study, told Fox News Digital.<\/p>\n
\n![\"Older](\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2025\/03\/1200\/675\/senior-woman-weights.jpg?ve=1&tl=1\")
<\/source><\/source><\/source><\/source><\/picture><\/div>\n\n\nThe physical exertion helps the body naturally wind down, leading to deeper, more restorative sleep, one expert said.<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n“Resistance training improves insomnia because it helps regulate the circadian rhythm, the sleep\/wake cycle,” she went on. “Sleep quality is enhanced by reducing stress hormones<\/a> and promoting the release of fatigue-inducing adenosine.”<\/p>\nThe physical exertion also helps the body naturally wind down, leading to deeper, more restorative sleep, Kleidman added.<\/p>\n
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER<\/u><\/strong><\/a><\/p>\nCertified personal trainer Regis Pagett, the founder and owner of R Personal Fitness in New York City, agreed that a 30-minute moderate-intensity strength training workout can show an improvement in sleep that same night.\u00a0<\/p>\n
“Strength training on a regular basis requires your body to need higher quality rest in order to recover,” the expert, who also was not involved in the study, told Fox News Digital.\u00a0<\/p>\n
\n![\"Older](\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2025\/03\/1200\/675\/older-woman-insomnia.jpg?ve=1&tl=1\")
<\/source><\/source><\/source><\/source><\/picture><\/div>\n\n\nBetween 30% and 48% of seniors complain of sleepiness, while 12% to 20% suffer from insomnia.<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n“It helps you to regulate your body temperature, have a better resting heart rate<\/a>, and to fall into a deeper sleep, faster.”<\/p>\nImproved sleep quality, reduced daytime sleepiness and lower severity of sleep apnea are all benefits, according to Pagett.<\/p>\n
Strength training recommendations<\/strong><\/h2>\nThe American Heart Association recommends that adults strive for a minimum of two strength training sessions per week.\u00a0<\/p>\n
“In order to maximize the benefits, I personally recommend that people look to incorporate strength training three to four times a week,” Pagett advised.<\/p>\n
PUSH-UPS BY AGE: HERE’S HOW MANY YOU SHOULD BE ABLE TO DO<\/u><\/strong><\/a><\/p>\nKleidman recommends completing squats, deadlifts, lunges, pressing, pulling and rotation, with two to three sets of all movements.\u00a0<\/p>\n
“Add a few minutes of HIIT (high-intensity interval training) and you\u2019ve got a thorough session for strength, bone health<\/a> and fat-burning,” she said.<\/p>\n\n![\"Man](\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2025\/03\/1200\/675\/man-lifting-weights.jpg?ve=1&tl=1\")
<\/source><\/source><\/source><\/source><\/picture><\/div>\n\n\nThe American Heart Association recommends that adults strive for a minimum of two strength training sessions per week.\u00a0<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\nStrength training becomes more important with age, both experts agreed.<\/p>\n
“Resistance training is the first thing women should think of<\/a> when they plan their workout sessions,” said Kleidman.<\/p>\nCLICK HERE TO GET THE FOX NEWS APP<\/u><\/strong><\/a>\u00a0<\/strong><\/p>\n“It\u2019s imperative to maintain the muscle we lose because of declining estrogen, along with maintaining bone mass and keeping our metabolism stoked.”<\/p>\n
Men also need to maintain muscle that can be lost with declining testosterone<\/a>, Kleidman added.<\/p>\n\n![\"Eating](\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2025\/03\/1200\/675\/eating-protein.jpg?ve=1&tl=1\")
<\/source><\/source><\/source><\/source><\/picture><\/div>\n\n\n“I also recommend eating plenty of protein-focused meals throughout the day, with the biggest intakes coming at breakfast and directly after exercise,” one expert said.\u00a0<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\nPagett pointed to previous studies that show around 30% of adults over 70 have trouble walking, getting out of a chair or climbing steps.\u00a0<\/p>\n
“These trends in physical limitation are directly linked to higher rates of falls, chronic disease, nursing home admission and mortality,” he said.<\/p>\n
\n“Resistance training improves insomnia because it helps regulate the circadian rhythm.”<\/p>\n
<\/p><\/blockquote>\n
The timing of exercise matters as well, Pagett noted.<\/p>\n
“For one to two hours after exercise, your body releases endorphins that give you a kick of adrenaline that can elevate your energy levels, so I recommend trying to exercise at least three hours before you intend to sleep,” he advised.<\/p>\n
\n![\"Woman](\"https:\/\/a57.foxnews.com\/static.foxnews.com\/foxnews.com\/content\/uploads\/2025\/01\/1200\/675\/istock-1247768657.jpg?ve=1&tl=1\")
<\/source><\/source><\/source><\/source><\/picture><\/div>\n\n\nThe National Sleep Foundation recommends that adults get between seven and nine hours of sleep each night.<\/span> (iStock\u00a0)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n“I also recommend eating plenty of protein-focused meals<\/a> throughout the day, with the biggest intakes coming at breakfast and directly after exercise,” Pagett said.\u00a0<\/p>\n“This helps to minimize soreness and will help aid in your recovery.”<\/p>\n
For more Health articles, visit\u00a0<\/u><\/strong><\/i><\/a>www.foxnews.com\/health<\/u><\/strong><\/i><\/a><\/p>\nThe National Sleep Foundation recommends that adults get between seven and nine hours of sleep each night.<\/p>\n
<\/p>\n
Researchers analyzed data from 25 randomized trials that measured the effects of physical exercise on the Pittsburgh Sleep Quality Index (PSQI), which is a questionnaire that assesses respondents\u2019 sleep quality over a one-month period.<\/p>\n
The studies included 2,170 people who were 60 or older<\/a>.<\/p>\n JUST ONE NIGHT OF POOR SLEEP COULD HAVE THESE SURPRISING HEALTH EFFECTS<\/u><\/strong><\/a><\/p>\n Strength training<\/a> \u2014 “exercises that increase muscle strength by making muscles work against a weight or force and using anaerobic metabolism, such as lifting weights, arm curls, wall push-ups and resistance” \u2014 were found to have the biggest positive effect on sleep, raising sleep scores by 5.75 points.<\/p>\n One specific type of exercise \u2014 strength training \u2014 has been linked to insomnia prevention in older adults, according to a new study.<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n In comparison, aerobic (cardio) \u2014 such as running, jogging, cycling, dancing, hiking, swimming, gardening and brisk walking \u2014 improved sleep scores by 3.76 points.<\/p>\n Combination exercise<\/a> (a mix of aerobic, strengthening, balance and flexibility exercises) only boosted scores by 2.54 points.<\/p>\n SLEEP EXPERT REVEALS TOP FOODS AND DRINKS KEEPING YOU UP AT NIGHT<\/u><\/strong><\/a><\/p>\n “Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality,” the researchers concluded.<\/p>\n Sleep quality has been shown to decline with age, the study noted.<\/p>\n Between 30% and 48% of seniors complain of sleepiness, while 12% to 20% suffer from insomnia.<\/p>\n “Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality.”<\/p>\n <\/p><\/blockquote>\n Lorna Kleidman, a certified personal trainer and founder of LornaFit in New York, agrees that strength training can improve sleep.<\/p>\n “I\u2019ve seen it firsthand with my midlife female clients, who previously had trouble sleeping because of hormonal changes,” Kleidman, who was not involved in the study, told Fox News Digital.<\/p>\n The physical exertion helps the body naturally wind down, leading to deeper, more restorative sleep, one expert said.<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n “Resistance training improves insomnia because it helps regulate the circadian rhythm, the sleep\/wake cycle,” she went on. “Sleep quality is enhanced by reducing stress hormones<\/a> and promoting the release of fatigue-inducing adenosine.”<\/p>\n The physical exertion also helps the body naturally wind down, leading to deeper, more restorative sleep, Kleidman added.<\/p>\n CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER<\/u><\/strong><\/a><\/p>\n Certified personal trainer Regis Pagett, the founder and owner of R Personal Fitness in New York City, agreed that a 30-minute moderate-intensity strength training workout can show an improvement in sleep that same night.\u00a0<\/p>\n “Strength training on a regular basis requires your body to need higher quality rest in order to recover,” the expert, who also was not involved in the study, told Fox News Digital.\u00a0<\/p>\n Between 30% and 48% of seniors complain of sleepiness, while 12% to 20% suffer from insomnia.<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n “It helps you to regulate your body temperature, have a better resting heart rate<\/a>, and to fall into a deeper sleep, faster.”<\/p>\n Improved sleep quality, reduced daytime sleepiness and lower severity of sleep apnea are all benefits, according to Pagett.<\/p>\n The American Heart Association recommends that adults strive for a minimum of two strength training sessions per week.\u00a0<\/p>\n “In order to maximize the benefits, I personally recommend that people look to incorporate strength training three to four times a week,” Pagett advised.<\/p>\n PUSH-UPS BY AGE: HERE’S HOW MANY YOU SHOULD BE ABLE TO DO<\/u><\/strong><\/a><\/p>\n Kleidman recommends completing squats, deadlifts, lunges, pressing, pulling and rotation, with two to three sets of all movements.\u00a0<\/p>\n “Add a few minutes of HIIT (high-intensity interval training) and you\u2019ve got a thorough session for strength, bone health<\/a> and fat-burning,” she said.<\/p>\n The American Heart Association recommends that adults strive for a minimum of two strength training sessions per week.\u00a0<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n Strength training becomes more important with age, both experts agreed.<\/p>\n “Resistance training is the first thing women should think of<\/a> when they plan their workout sessions,” said Kleidman.<\/p>\n CLICK HERE TO GET THE FOX NEWS APP<\/u><\/strong><\/a>\u00a0<\/strong><\/p>\n “It\u2019s imperative to maintain the muscle we lose because of declining estrogen, along with maintaining bone mass and keeping our metabolism stoked.”<\/p>\n Men also need to maintain muscle that can be lost with declining testosterone<\/a>, Kleidman added.<\/p>\n “I also recommend eating plenty of protein-focused meals throughout the day, with the biggest intakes coming at breakfast and directly after exercise,” one expert said.\u00a0<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n Pagett pointed to previous studies that show around 30% of adults over 70 have trouble walking, getting out of a chair or climbing steps.\u00a0<\/p>\n “These trends in physical limitation are directly linked to higher rates of falls, chronic disease, nursing home admission and mortality,” he said.<\/p>\n “Resistance training improves insomnia because it helps regulate the circadian rhythm.”<\/p>\n <\/p><\/blockquote>\n The timing of exercise matters as well, Pagett noted.<\/p>\n “For one to two hours after exercise, your body releases endorphins that give you a kick of adrenaline that can elevate your energy levels, so I recommend trying to exercise at least three hours before you intend to sleep,” he advised.<\/p>\n The National Sleep Foundation recommends that adults get between seven and nine hours of sleep each night.<\/span> (iStock\u00a0)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n “I also recommend eating plenty of protein-focused meals<\/a> throughout the day, with the biggest intakes coming at breakfast and directly after exercise,” Pagett said.\u00a0<\/p>\n “This helps to minimize soreness and will help aid in your recovery.”<\/p>\n For more Health articles, visit\u00a0<\/u><\/strong><\/i><\/a>www.foxnews.com\/health<\/u><\/strong><\/i><\/a><\/p>\n The National Sleep Foundation recommends that adults get between seven and nine hours of sleep each night.<\/p>\n <\/p>\n<\/source><\/source><\/source><\/source><\/picture><\/div>\n\n
<\/source><\/source><\/source><\/source><\/picture><\/div>\n<\/source><\/source><\/source><\/source><\/picture><\/div>\nStrength training recommendations<\/strong><\/h2>\n
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