'time for bed' said Zebedee
Are you struggling to sleep? The flock of sheep never ending? Is the tossing and turning making each night’s sleep an impossibility? Nightmares? Chance would be a fine thing! Well, luckily for all you insomniacs, researchers from the North-Western Medicine University have uncovered a new drug-free antidote that is all but guaranteed to ensure a solid night’s kip.
The study, which is the first to examine the effect of aerobic exercise on middle-aged adults with a history of poor sleep patterns, shows a dramatic improvement in both the quantity and quality of zzzs, when compared to any other non-pharmacological intervention, as well as highlighting a positive effect on mood and vitality. Wahay. Too tired to exercise? Think again.
Analysing two groups: sedentary adults and an aerobically physical group, who exercised for either two 20-minute sessions four times a week or one 40 minute session four times a week, the study ran for 16 weeks. Participants worked at 75% of their maximum heart rate which equated to the TV remote being hidden from the sedentary group and forcing them to walk to Domino’s. It shouldn’t come as any surprise that 40 minutes corresponds to the hiring of a squash court – squash was recently confirmed as the most aerobically challenging (and rewarding!) sport most relatively easily available to the general populace.
The study showed exercise dramatically improved the participants’ sleep quality, elevating them from a diagnosis of poor sleeper to good sleeper, whilst also reporting fewer depressive symptoms, increased vitality and less daytime sleepiness. None of the participants admitted to a background in auditing or tax consultancy. We already knew exercise is good for metabolism, weight management and cardiovascular health and now, officially, it’s good for kip. Another tick in the box for squash, for cycling, swimming and anything else that gets you hot, sweaty and out of breath!
