High-Intensity Exercise Best for Improving Sleep in Older Adults with Cognitive Impairment, Study Finds

High-Intensity Workouts Outperform Light and Moderate Exercise for Sleep Improvement

While both light and vigorous physical activity can reduce sleep disturbances in older adults, a new study confirms that high-intensity workouts provide the greatest benefit for those with mild cognitive impairment.

Research on the best type of exercise for improving sleep has yielded mixed results. Some studies suggest light activities like walking or stretching are most effective, while others advocate for moderate-intensity exercises such as jogging. A few even indicate that vigorous exercise, like swimming, may worsen sleep quality.

Why Sleep Matters for Cognitive Health

Good sleep is critical for reducing dementia risk, a concern for the estimated 8 to 10 million older adults in the United States living with mild cognitive impairment—a condition that sometimes precedes dementia. These individuals typically sleep 34 minutes less per night than their peers, take longer to fall asleep, and experience more frequent awakenings throughout the night.

Study Design and Findings

Researchers at the Center for Community Health and Aging at Texas A&M University School of Public Health sought to resolve the debate by using objective measurements rather than self-reported surveys, which can be unreliable for participants with cognitive impairment.

In their study published in the journal Digital Health, researchers Jungjoo “Jay” Lee (digital health care expert) and Junhyoung “Paul” Kim (health behavior expert) tracked the effects of different exercise intensities on sleep disturbances in seven older adults with mild cognitive impairment at a U.S. long-term care facility.

Over 14 days, participants wore Oura Rings to monitor their physical activity and sleep patterns. Researchers categorized movement as light, moderate, or vigorous based on metabolic equivalent levels and identified restless sleep using data on physical movement, heart rate spikes, and skin temperature changes. Participants also met with researchers for 15 to 20 minutes twice weekly.

Key Results

• High-intensity exercise was the most effective in reducing sleep disturbances. For every additional second of vigorous activity, sleep disruptions decreased by nearly a fifth of a second.
• Light activity also reduced sleep issues, though the impact was significantly smaller.
• Moderate exercise showed no significant impact on sleep quality.

“We found that high-intensity exercise is the best way to improve sleep for these older adults.”

Study Limitations and Future Implications

Despite its small sample size and lack of differentiation between types of physical activity (e.g., cardiovascular vs. strength training), the study addresses a critical gap in research. The researchers emphasize the need for tailored exercise programs to enhance the quality of life for older adults with cognitive impairment.

“The number of older adults with mild cognitive impairment in the United States alone is projected to grow a whopping 76%—to more than 21 million people—by 2060.”

Kim suggests that group walking clubs or swimming lessons could serve as practical, enjoyable, and sustainable ways for older adults to improve their sleep and overall well-being.

Source: Texas A&M University