Exercise can improve sleep problems

Today’s column is for those who yearn for a good night’s sleep.

Sleep problems afflict millions of Americans. Most physicians are reluctant to prescribe medication for sleep problems except on a short-term basis.

Sleep problems are even more prevalent in the elderly, with some surveys estimating at least 50 percent of those past retirement age expressing dissatisfaction with the quality of their sleep.

Although some sleep disturbances can be attributed to medical and/or psychological problems, many result from poor sleep hygiene and unhealthy lifestyles.

The following are common sleep problems:

• Onset insomnia – problems in falling asleep.
• Terminal insomnia – early morning awakening.
• Restless and disturbed sleep – awakening often after falling asleep.

A recent study in the Archives of Internal Medicine demonstrated the influence of moderate exercise or physical activity on self-reported sleep disorders among a randomly selected population of adults. Investigators at the Respiratory Sciences and Sleep Disorders Center of the University of Arizona in Tucson questioned 722 men and women about their patterns of exercise and sleep. Those individuals who walked more than six blocks per day on a regular basis reported significantly fewer sleep disturbances and overall levels of improved sleep. Those walking at a brisk pace further reduced their risk for sleep disturbances.

Researchers believe that one of the reasons regular exercisers experience improved sleep relates to the increase in central nervous system temperature during exercise. Some researchers feel that this may be related to observations that warm baths seem to promote better sleep.

Other findings suggest that the increase in lean body mass and oxygen consumption resulting from regular exercise improves fitness and promotes healthier sleep patterns.

In the same studies, researchers speculated that the decrease in anxiety and stress that follows regular exercise contributes to the overall improvement in sleep patterns.

Following are some suggestions for those beginning an exercise program:

• Obtain clearance for exercise by consulting with a physician.
• Pick a type of exercise that fits your lifestyle and physical condition. Those with orthopedic problems may need to swim. Those with allergies to pollen may need an indoor exercise bike or treadmill. Those who enjoy company along with exercise may need to team up with a friend.

• Exercise regularly, establish a routine that you can stick with.
• Exercise should be completed several hours before going to sleep.

If you are looking for a “home remedy” to sleep problems that costs little, can be done alone or with someone else and that can assist in maintaining proper weight and improved psychological outlook, try regular exercise.

Copyright c 1998 Harold H. LeCrone, Jr., Ph.D.