We’ve talked about how getting enough sleep is vital for daily functioning and helps decrease musculoskeletal pain. However, getting poor quality sleep can be as detrimental as not getting enough sleep.
But how can we improve our sleep quality? It’s something that we do have to work for, but luckily, it’s something that physical therapists preach about all the time – Exercise!
A study that evaluated the effects of a 12-week strength training program on sleep quality showed that it helped improve sleep quality as well as sleep duration compared to those who did not participate in any form of strength training exercise [1].
Recommended Parameters for Strength Training Exercise [1]:
- Frequency: 3 times a week, for 12 weeks
- Duration: 55 minutes per exercise session
- Sets/Reps: 3 sets of 10-12 repetitions per exercise
- Rest Intervals: 1 minute of rest between sets and exercises
The bottom line is that exercise, specifically strength training, helps to improve your sleep quality resulting in less sleepiness and more effectiveness throughout the day! We always make modifications as needed to make sure the exercise programs we prescribe are person-specific, safe, and are helping our patients meet their goals.
If you are recovering from an injury and would like guidance on how to return to your activity and decrease pain, feel free to reach out to one of our physical therapists at SetPT here. Happy Moving!
Source:
Santiago, Ladyodeyse C.S., et al. “Effects of Strength Training on Sleep Parameters of Adolescents: A Randomized Controlled Trial.” Journal of Strength and Conditioning Research, vol. 36, no. 5, May 2022, pp. 1222–1227., https://doi.org/10.1519/JSC.0000000000003629.
