Experts have shared two simple ways to get better sleep if you keep waking up at 2AM every night.
If you constantly find yourself waking up at 2AM, no matter how early you go to bed, you're not alone.
This frustrating sleep disturbance, known as Middle-of-the-Night (MOTN) awakenings, is more common than you might think.
A 2008 study by Maurice M. Ohayon discovered that 35% of people experience these abrupt wake-ups at least three times a week.
While occasional disruptions can be linked to factors like heavy meals before bed or hot weather, a consistent pattern of waking up in the middle of the night could indicate something more serious: insomnia.
Insomnia is a sleep disorder that makes it difficult to fall asleep or stay asleep, often leading to premature wake-ups despite going to bed at a reasonable hour. It can cause daytime fatigue, irritability, and long nights of staring at the ceiling, desperately hoping for rest.
According to a survey by the American Academy of Sleep Medicine, 12% of Americans have been diagnosed with chronic insomnia.
If you've already tried meditation, yoga, or even prescription sleep aids with little success, there's good news - researchers have identified two simple activities that could help alleviate your symptoms.
A recent study published in Family Medicine and Community Health discovered that engaging in physical activity can significantly improve sleep quality, particularly for older adults.
Activities like cycling, swimming, and even salsa dancing can reduce stress and anxiety, two common contributors to insomnia. It also triggers endorphin release, helps regulate body temperature, and aligns the body's circadian rhythm, all of which promote better sleep.
However, until now, experts haven’t pinpointed which specific exercises were most effective at combating insomnia in seniors.
To determine the best form of exercise for improving sleep, researchers analyzed data from 24 clinical trials involving 2,045 participants aged 60 and above. The participants exercised two to three times per week for about 50 minutes, engaging in various activities from hiking to gymnastics.
After 14 weeks, researchers assessed sleep improvements using the 21-point Pittsburgh Sleep Quality Index - which is a simple questionnaire used to assess sleep.
The findings were clear: strength and resistance training led to a 5.75-point improvement in sleep quality, aerobic exercises like jogging or cycling resulted in a 3.76-point improvement, and yoga and pilates showed a 2.54-point improvement.
Based on the study, experts suggest that incorporating resistance training into your routine - such as push-ups and weight lifting - at least twice a week can significantly enhance sleep quality, especially for those over 60.
The researchers, from the Mahidol University Faculty of Medicine in Bangkok, concluded: "Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality."
Huw Edwards, chief executive of Ukactive, echoed the findings, emphasizing the importance of resistance training in tackling insomnia.
"Physical activity has a huge role to play in our physical and mental health, with benefits such as better sleep, reduced stress and anxiety, and improved productivity, social connection and wellbeing," he said, per The Independent.
“This study shows the essential role resistance training can play in tackling insomnia for older age groups, and we know that exercise not only supports quality sleep but that a good night’s sleep can help us feel better and be more productive the following day,” he added.
So if you’re tired of tossing and turning at night, it might be time to swap out the sleeping pills for some strength training.