Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep Medicine, 11, 934-940

Department of Neurology, Northwestern University, Suite 500, Chicago, IL 60611, USA.
Sleep Medicine (Impact Factor: 3.15). 10/2010; 11(9):934-40. DOI: 10.1016/j.sleep.2010.04.014
Source: PubMed


To assess the efficacy of moderate aerobic physical activity with sleep hygiene education to improve sleep, mood and quality of life in older adults with chronic insomnia.
Seventeen sedentary adults aged >or=55 years with insomnia (mean age 61.6 [SD±4.3] years; 16 female) participated in a randomized controlled trial comparing 16 weeks of aerobic physical activity plus sleep hygiene to non-physical activity plus sleep hygiene. Eligibility included primary insomnia for at least 3 months, habitual sleep duration <6.5h and a Pittsburgh Sleep Quality Index (PSQI) score >5. Outcomes included sleep quality, mood and quality of life questionnaires (PSQI, Epworth Sleepiness Scale [ESS], Short-form 36 [SF-36], Center for Epidemiological Studies Depression Scale [CES-D]).
The physical activity group improved in sleep quality on the global PSQI (p<.0001), sleep latency (p=.049), sleep duration (p=.04), daytime dysfunction (p=.027), and sleep efficiency (p=.036) PSQI sub-scores compared to the control group. The physical activity group also had reductions in depressive symptoms (p=.044), daytime sleepiness (p=.02) and improvements in vitality (p=.017) compared to baseline scores.
Aerobic physical activity with sleep hygiene education is an effective treatment approach to improve sleep quality, mood and quality of life in older adults with chronic insomnia.

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Available from: Erik Naylor, Sep 30, 2015
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    • "Previous research has demonstrated that various types of exercise training (e.g., 63 aerobic, strength, functional strength and flexibility) increase perceptions of HRQL in older 64 adults (King et al. 2000; Reid et al. 2010; Rejeski and Mihalko 2001). However, a minority of 65 studies have examined HRQL in response to high-intensity, interval-based activities, with 66 positive findings evident in ageing heart failure patients (Chrysohoou et al. 2014). "
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    ABSTRACT: There is a demand for effective training methods that encourage exercise adherence during advancing age, particularly in sedentary populations. This study examined the effects of high-intensity interval training (HIIT) exercise on health-related quality of life (HRQL), aerobic fitness and motivation to exercise in ageing men. Participants consisted of males who were either lifelong sedentary (SED; N = 25; age 63 ± 5 years) or lifelong exercisers (LEX; N = 19; aged 61 ± 5 years). [Formula: see text] and HRQL were measured at three phases: baseline (Phase A), week seven (Phase B) and week 13 (Phase C). Motivation to exercise was measured at baseline and week 13. [Formula: see text] was significantly higher in LEX (39.2 ± 5.6 ml kg min(-1)) compared to SED (27.2 ± 5.2 ml kg min(-1)) and increased in both groups from Phase A to C (SED 4.6 ± 3.2 ml kg min(-1), 95 % CI 3.1 - 6.0; LEX 4.9 ± 3.4 ml kg min(-1), 95 % CI 3.1-6.6) Physical functioning (97 ± 4 LEX; 93 ± 7 SED) and general health (70 ± 11 LEX; 78 ± 11 SED) were significantly higher in LEX but increased only in the SED group from Phase A to C (physical functioning 17 ± 18, 95 % CI 9-26, general health 14 ± 14, 95 % CI 8-21). Exercise motives related to social recognition (2.4 ± 1.2 LEX; 1.5 ± 1.0 SED), affiliation (2.7 ± 1.0 LEX; 1.6 ± 1.2 SED) and competition (3.3 ± 1.3 LEX; 2.2 ± 1.1) were significantly higher in LEX yet weight management motives were significantly higher in SED (2.9 ± 1.1 LEX; 4.3 ± 0.5 SED). The study provides preliminary evidence that low-volume HIIT increases perceptions of HRQL, exercise motives and aerobic capacity in older adults, to varying degrees, in both SED and LEX groups.
    Journal of the American Aging Association 04/2015; [In Press]. DOI:10.1007/s11357-015-9763-3 · 3.39 Impact Factor
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    • ") . Importantly , even if sleep interventions ultimately have no impact on memory in older adults , improving sleep may still have several non - cognitive benefits including improved quality of life ( Arakawa , Tanaka , Toguchi , Shirakawa , & Taira , 2002 ; Faubel et al . , 2009 ; Reid et al . , 2010 ) , mental health ( Driscoll et al . , 2008 ; Tanaka et al . , 2001 ; 2002 ) , and longevity ( Dew et al . , 2003 ; Marin , Carrizo , Vicente , & Agusti , 2005 ) ."
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    ABSTRACT: Sleep is implicated in cognitive functioning in young adults. With increasing age there are substantial changes to sleep quantity and quality including changes to slow wave sleep, spindle density, and sleep continuity/fragmentation. A provocative question for the field of cognitive aging is whether such changes in sleep physiology affect cognition (e.g., memory consolidation). We review nearly a half-century of research studies across 7 diverse correlational and experimental literature domains, which historically have had little crosstalk. Broadly speaking, sleep and cognitive functions are often related in advancing age, though the prevalence of null effects (including correlations in the unexpected, negative direction) in healthy older adults indicates that age may be an effect modifier of these associations. We interpret the literature as suggesting that maintaining good sleep quality, at least in young adulthood and middle age, promotes better cognitive functioning and serves to protect against age-related cognitive declines.
    Perspectives on Psychological Science 01/2015; in press. DOI:10.1177/1745691614556680 · 4.89 Impact Factor
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    • "Our prior study has demonstrated that Qigong exercise not only reduces fatigue and depressive symptoms, but also improves mental functioning and increases telomerase activity in patients with CFS-like illness [21] [22]; however, the effects on sleep remain unclear. A number of studies have reported that aerobic exercise has positive effect on sleep quality in patients with chronic insomnia [23] [24] and obstructive sleep apnea [25]; and several studies have shown that Qigong exercise improves sleep quality in patients with fibromyalgia [26] [27], perimenopausal women [28], and community-dwelling older adults [29]. However, to our knowledge, no study has examined whether Qigong exercise can improve sleep quality in patients with CFS-like illness or assessed the dose-response relationship between Qigong exercise and symptom improvement. "
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    ABSTRACT: Objectives. To evaluate the effectiveness of Baduanjin Qigong exercise on sleep, fatigue, anxiety, and depressive symptoms in chronic fatigue syndrome- (CFS-) like illness and to determine the dose-response relationship. Methods. One hundred fifty participants with CFS-like illness (mean age = 39.0, SD = 7.9) were randomly assigned to Qigong and waitlist. Sixteen 1.5-hour Qigong lessons were arranged over 9 consecutive weeks. Pittsburgh Sleep Quality Index (PSQI), Chalder Fatigue Scale (ChFS), and Hospital Anxiety and Depression Scale (HADS) were assessed at baseline, immediate posttreatment, and 3-month posttreatment. The amount of Qigong self-practice was assessed by self-report. Results. Repeated measures analyses of covariance showed a marginally nonsignificant (P = 0.064) group by time interaction in the PSQI total score, but it was significant for the "subjective sleep quality" and "sleep latency" items, favoring Qigong exercise. Improvement in "subjective sleep quality" was maintained at 3-month posttreatment. Significant group by time interaction was also detected for the ChFS and HADS anxiety and depression scores. The number of Qigong lessons attended and the amount of Qigong self-practice were significantly associated with sleep, fatigue, anxiety, and depressive symptom improvement. Conclusion. Baduanjin Qigong was an efficacious and acceptable treatment for sleep disturbance in CFS-like illness. This trial is registered with Hong Kong Clinical Trial Register: HKCTR-1380.
    Evidence-based Complementary and Alternative Medicine 12/2014; 2014:Article ID 106048. DOI:10.1155/2014/106048 · 1.88 Impact Factor
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