Scientists have found out which physical activity helps elderly people sleep better 0 9

Intensive physical activity is associated with better sleep quality in elderly individuals with cognitive impairments, according to a study published in the journal Digital Health, reported by SAGE Journals.

As part of the experiment, specialists from Texas A&M University observed elderly participants with mild cognitive disorders. For two weeks, their physical activity and sleep parameters were recorded using smart rings.

The analysis showed that the most noticeable changes were related to intensive activities: as the duration of such activity increased, participants woke up less frequently at night. Light activity also had a positive effect, but to a lesser extent. Meanwhile, moderate-intensity activities yielded almost no results.

The researchers also noted that regular physical activity can improve sleep and may be associated with a reduced risk of developing dementia. They stated that even simple forms of activity, such as walking or group exercises, are sufficient.

Tips for improving sleep:

• always go to bed at a set time (do not fall asleep or nap during the day);

• stay in bed only during sleep (when resting in bed, try to remain seated as much as possible, preferably in a chair rather than in bed);

• after waking up unexpectedly, do not leave the bed for more than 20 minutes (do not "wander around");

• limit or completely avoid stimulating drinks, especially in the afternoon (tea, coffee, alcohol).

• reduce fluid intake at night;

• create a peaceful environment during nighttime sleep, especially early in the morning and late at night (turn off the phone, television, speak quietly);

• consume warm drinks at night in small amounts;

• ensure a comfortable mattress (firm and resilient);

• ventilate the room well before sleeping,

• maintain a temperature of 20-21°C;

• take a warm bath or shower.

In our opinion, even simple regular activity can positively affect sleep and overall brain health in old age. Systematic movement throughout the day—from walking to more active workouts tailored to health conditions—is particularly important, reports bb.lv.