Many people know that staying active can help improve sleep. However, scientists have not always agreed on which type of exercise works best.
Some studies suggest that light activities like walking or stretching are enough. Others say moderate exercise, such as jogging, is more effective. There are also studies that show vigorous exercise, like swimming, might even make sleep worse.
Because of these mixed results, it has been difficult for doctors and older adults to know what kind of exercise to choose. This question is especially important for people with mild cognitive impairment, a condition that affects memory and thinking. It is often seen as an early stage before dementia.
Good sleep plays a key role in brain health. It helps the brain clear waste and supports memory and learning. Poor sleep, on the other hand, has been linked to a higher risk of developing dementia.
Many older adults with mild cognitive impairment struggle with sleep problems. Research shows they usually sleep less, take longer to fall asleep, and wake up more often during the night.
Now, a new study from researchers at Texas A&M University offers a clearer answer. The study found that both light and vigorous exercise can help improve sleep in older adults with mild cognitive impairment. Among these, vigorous exercise appears to have the strongest effect.
The research was led by Jungjoo “Jay” Lee and Junhyoung “Paul” Kim from the Center for Community Health and Aging. Their findings were published in the journal Digital Health.
One of the key strengths of this study is that it used objective data instead of relying only on people’s own reports, which can sometimes be unreliable, especially for those with memory problems.
The researchers used wearable devices called Oura Rings to track sleep and physical activity. These rings measure things like movement, heart rate, and body temperature. By using this technology, the researchers were able to get a more accurate picture of how exercise affected sleep.
The study involved seven older adults living in a long-term care facility in the United States. Over a period of 14 days, the researchers recorded the participants’ daily activity and sleep patterns. They grouped physical activity into three levels: light, moderate, and vigorous.
They also identified sleep disturbances by looking at signs such as restlessness, changes in heart rate, and shifts in body temperature.
The results showed that vigorous exercise had the biggest impact on improving sleep. For every extra second of high-intensity activity, sleep disruptions decreased noticeably. Light activity also helped reduce sleep problems, but the effect was smaller. Interestingly, moderate exercise did not show a clear benefit in this study.
Although the study included only a small number of participants, the findings are still important. They suggest that encouraging older adults to include some higher-intensity activity in their routine may help them sleep better.
The researchers also noted that the type of exercise was not specified in detail. This means future studies may explore whether certain activities, like swimming, cycling, or strength training, are more effective than others.
As the number of older adults with mild cognitive impairment continues to grow, finding simple ways to improve their quality of life is becoming more important. Experts predict that this group could increase significantly in the coming decades.
The researchers believe that practical and enjoyable exercise programs could make a real difference. Group walking activities, swimming classes, or other structured programs could help older adults stay active while also improving their sleep and overall health.
In the end, this study provides a useful message: staying active is important, and even small amounts of exercise can help. For older adults struggling with sleep, adding some movement into their daily routine—especially more intense activity when possible—may be a simple and effective way to rest better and protect brain health.
If you care about sleep health, please read studies about foods that help people sleep better, and Keto diet could improve cognitive function in people with sleep loss.
For more health information, please see recent studies about the natural supplements for sound sleep, and how your diet can improve sleep quality.
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