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Optimizing Sleep in Older Adults: Where Does High-Intensity Interval Training Fit?
Alexis Bullock1, Ana Kovacevic1, Tara Kuhn1
1Department of Kinesiology, McMaster University, Hamilton, ON, Canada.
Frontiers in Psychology
|November 16, 2020
Summary
Moderate-intensity continuous training and stretching improved sleep efficiency in older adults, unlike high-intensity interval training. These exercise types may optimize sleep for poor sleepers, informing future guidelines.
Area of Science:
- Gerontology
- Exercise Physiology
- Sleep Science
Background:
- Sleep quality is a significant concern for older adults.
- Poor sleep is prevalent in this demographic, impacting overall health.
- Exercise is a potential non-pharmacological intervention for sleep improvement.
Purpose of the Study:
- To evaluate the impact of three distinct exercise interventions on sleep quality in older adults.
- To compare the effectiveness of high-intensity interval training (HIIT), moderate-intensity continuous training (MICT), and stretching (STRETCH) on sleep quality.
- To specifically analyze the effects on individuals classified as poor sleepers.
Main Methods:
- A community-based study involving older adults randomly assigned to HIIT, MICT, or STRETCH groups.
- Sleep quality assessed pre- and post-intervention using the Pittsburgh Sleep Quality Index (PSQI).
- Analysis focused on participants with poor sleep quality (global PSQI score ≥5).
Main Results:
- Approximately 70% of participants were classified as poor sleepers, exhibiting impairments across most PSQI components.
- Both MICT and STRETCH interventions significantly improved sleep efficiency in poor sleepers (p < 0.05).
- HIIT did not demonstrate a significant improvement in sleep efficiency for poor sleepers.
Conclusions:
- Moderate-intensity continuous training and stretching appear more effective than high-intensity interval training for enhancing sleep efficiency in older adults who are poor sleepers.
- These findings suggest that exercise intensity is a crucial factor in improving sleep quality for the aging population.
- The results provide evidence-based recommendations for exercise guidelines aimed at improving sleep in older adults.
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