Recent work by Chinese researchers identify the most effective disciplines to facilitate falling asleep and increase the duration of sleep.
For some, falling asleep or making a night without alarm clock is a challenge. It is the daily life of the insomniacs. When it is not taken care of, insomnia becomes a real vicious circle that compromises the physical and mental health of the bad sleeper. To remedy this, some practice sport at the end of the day, to tire their body and above all ride the wave of endorphins produced, which are soothing. Should we favor one physical activity to another? It could be that yes, according to a study published on July 15 in the British Medical Journal. A group of Chinese researchers has thus identified three activities that facilitate falling asleep and lengthen sleep time.
Reduction of the risk of night awakenings
For four to 26 weeks, 13 therapeutic approaches to relieve insomnia, 7 of which were based on physical activity (bodybuilding, tai chi, jogging or aerobic), were tested on insomniac diagnosed patients or with symptoms of insomnia. After reviewing the results of 22 randomized clinical trials on more than a thousand participants (1), the researchers sought to determine the most effective exercises on sleeping difficulties and night awakenings.
Read too
Sleep: the 11 golden rules to finally sleep well
Pass advertising
Thus, the Tai-chi, yoga and walking increase the total duration of sleep, shorten the time of falling asleep and reduce the risks of night awakenings, the researchers noted. More specifically, yoga had the most significant effects against insomnia. “It probably increases the total duration of sleep by almost two hours considerably, and can improve sleep efficiency by almost 15 %,” reports the study.
Other soft sports should not be overlooked. Tai-chi, for example, “can also shorten the falling latency of about 25 minutes.” Walking, for its part, reduces the severity of insomnia “by increasing the energy expenditure, limiting the production of cortisol, improving emotional regulation and stimulating the secretion of melatonin, the sleep hormone”.
Read too
These 4 unsuspected factors that can cause insomnia
Relaxation: a relaxing night key
Why these physical activities in particular? Because insomnia can find its roots in stress, in particular. And yoga and tai chi, which mobilize body and mind, can remedy it. “By emphasizing body consciousness, controlled breathing and attention training, yoga can change brain activity, thus attenuating anxiety and depressive symptoms that often interfere with a good night’s sleep,” develop the researchers.
If the researchers highlight methodological defects in certain clinical trials studied and invite caution regarding the conclusions to be drawn, they insist: “The results of this study further underline the therapeutic potential of exercises in the treatment of insomnia, suggesting that their role can extend beyond the support of extra”. Scientists are calling for new work to explore the potential of these activities and help patients.
(1) 1,348 participants in the study.
