Does the Short Period of Resistance Training May Improve the Sleep Quality? Pilot Study
Luis Felipe Tubagi Polito, Douglas Popp Marin, Carla Giuliano Pinto de Sá Montenegro, Marcelo Callegari Zanetti, Marcelo Villas Boas Junior, Helton Magalhães Dias, Roberta Luksevicius Rica, Júlia Mascarenhas, Aylton Figueira Junior, Maria Regina Ferreira Brandão
Purpose: The present study aimed evaluated the influence of exercise program on sleep quality of sedentary individuals. Methods: The study evaluated 30 subjects after resistance training session constituted by six multi-joints exercises (leg press, chest press, machine let pull down, seated machine shoulder press, crunches and machine trunk extension) three times a week for 40 days. The intensity of the effort was controlled using the follow criteria: the ideal repetitions for each set was between eight and fifteen. The Pittsburgh Sleep Quality Questionnaire (PSQI) was applied before and after training period. Results: There was a significant effect of short-term resistance training on all sub-scores of PSQI (p0.05). Conclusion: The resistance training program was able to improve the sleep quality in healthy subjects. In addition, the applicability of low-cost instruments (psychometric instruments like PSQI) to evaluate health parameters, which could be strengthened by other studies.
1. Foster RG, Kreitzman L. The rhythms of life: what your body clock means to you! Experimental physiology. 2014; 99(4): 599-606.
2. Alóe F, Azevedo AP, Hasan R. Sleep-wake cycle mechanisms. Revista Brasileira de Psiquiatria. 2005; 27: 33-9.
3. Kryger MH. Atlas of Clinical Sleep Medicine: Expert consult-Online and Print: Elsevier Health Sciences; 2009.
4. Martins PJF, Mello MTD, Tufik S. Exercício e sono. Revista Brasileira de Medicina do Esporte. 2001; 7(1): 28-36.
5. Montgomery P, Dennis JA. Physical exercise for sleep problems in adults aged 60+. Cochrane Database of Systematic Reviews. 2002(4).
6. Müller MR, Guimarães SS. Impacto dos transtornos do sono sobre o funcionamento diário e a qualidade de vida. Estudos de psicologia. 2007; 24(4): 519-28.
7. Roehrs T, Roth T. Sleep-wake state and memory function. Sleep. 2000; 23: S64-8.
8. Caia J, Kelly VG, Halson SL. The role of sleep in maximising performance in elite athletes. Sport, Recovery, and Performance: Interdisciplinary Insights. 2017; 20: 151-67.
9. Geoffrey PA, Scott J, Boudebesse C, Lajnef M, Henrique C, Leboyer M, et al. Sleep in patients with remitted bipolar disorders: a meta‐analysis of actigraphy studies. Acta Psychiatrica Scandinavica. 2015; 131(2): 89-99.
10. Bittencourt LRA, Silva RS, Santos RF, Pires MLN, Mello MT. Sonolência excessiva. Brazilian Journal of Psychiatry. 2005; 27: 16-21.
11. Sateia MJ. International Classification of Sleep Disorders-Third Edition. CHEST. 2014; 146(5): 1387-94.
12. Castro LS, Poyares D, Leger D, Bittencourt L, Tufik S. Objective prevalence of insomnia in the São Paulo, Brazil epidemiologic sleep study. Annals of neurology. 2013; 74(4): 537-46.
13. Silva ML, Melo RJP, Dabbicco P, Freita CMSM. Sleep during, overweight and obesity in adolescence: a systematic review. Manual Therapy, Posturology & Rehabilitation Journal. 2014; 12: 195.
14. Irwin MR, Olmstead R, Carroll JE. Sleep disturbance, sleep duration, and inflammation: a systematic review and meta-analysis of cohort studies and experimental sleep deprivation. Biological psychiatry. 2016; 80(1): 40-52.
15. Larun L, Brurberg KG, Odgaard‐Jensen J, Price JR. Exercise therapy for chronic fatigue syndrome. Cochrane Database of Systematic Reviews. 2016(2).
16. Mello MT, Fernandez AC, Tufik S. Levantamento epidemiológico da prática de atividade física na cidade de São Paulo. Revista Brasileira de Medicina do Esporte. 2000; 6(4): 119-24
17. Driver HS, Taylor SR. Exercise and sleep. Sleep medicine reviews. 2000; 4(4): 387-402.
18. Knufinke M, Nieuwenhuys A, Geurts SA, Møst EI, Maase K, Moen MH, et al. Train hard, sleep well? Perceived training load, sleep quantity and sleep stage distribution in elite level athletes. Journal of science and medicine in sport. 2018; 21(4): 427-32.
19. Shapiro CM, Bortz R, Mitchell D, Bartel P, Jooste P. Slow-wave sleep: a recovery period after exercise. Science. 1981; 214(4526): 1253-4.
20. Leeder J, Glaister M, Pizzoferro K, Dawson J, Pedlar C. Sleep duration and quality in elite athletes measured using wristwatch actigraphy. Journal of sports sciences. 2012; 30(6): 541-5.
21. Youngstedt SD, Kripke DF, Elliott JA. Is sleep disturbed by vigorous late-night exercise? Medicine and science in sports and exercise. 1999; 31(6): 864-9.
22. Samuels C. Sleep, recovery, and performance: the new frontier in highperformance athletics. Neurologic clinics. 2008; 26(1): 169-80.
23. Rosenthal R. Parametric measures of effect size. The handbook of research synthesis. 1994; 621: 231-44.
24. Luyster FS, Strollo PJ, Zee PC, Walsh JK. Sleep: a health imperative. Sleep. 2012; 35(6): 727-34.
25. Cappuccio FP, D’elia L, Strazzullo P, Miller MA. Quantity and quality of sleep and incidence of type 2 diabetes: a systematic review and meta-analysis. Diabetes care. 2010; 33(2): 414-20.
26. Anothaisintawee T, Reutrakul S, Van Cauter E, Thakkinstian A. Sleep disturbances compared to traditional risk factors for diabetes development: systematic review and meta-analysis. Sleep medicine reviews. 2016; 30: 11-24.
27. Dias RL, Oliveira LVF, Junior JRZ, Brandão GS, Silva AS, Campos FKR. Modulation of the autonomic system, pulmonary function and sleep disorders in hypertensive patients submitted to aerobic training. A study protocol. Rev. Ter. Man. 2018; 16: 594
28. Silva ML, Melo RJP, Dabbicco P, Freitas CMSM. Sleep during, overweight and obesity in adolescence: a systematic review. Manual Therapy, Posturology e Rehabilitation Journal. 2014; 12: 195.
29. Caldwell K, Harrison M, Adams M, Triplett NT. Effect of Pilates and taiji quan training on self-efficacy, sleep quality, mood, and physical performance of college students. Journal of bodywork and movement therapies. 2009; 13(2): 155-63.
29. Waterhouse J, Drust B, Weinert D, Edwards B, Gregson W, Atkinson G, et al. The circadian rhythm of core temperature: origin and some implications for exercise performance. Chronobiology international. 2005; 22(2): 207-25.
30. Reid KJ, Barão KG, Lu B, Naylor E, Wolfe L, Zee PC. Aerobic exercise improves self reported sleep and quality of life in older adults with insomnia. Sleep medicine. 2010; 11(9): 934-940
31. Horne JA, Staff LHE. Exercise ond sleep: body heating effects. Sleep. 1983; 6(1): 36-46
32. Horne JA, Moore VJ. Sleep EEG effects of exercise with and without additional body cooling. Electroencephalography and clinical neurophysiology. 1985; 60(1): 33-38
33. D’Aurea CV, Poyares D, Passos GS, Santana MG, Youngstedt SD, Souza AA, et al. Effects of resistance exercise training and stretching on chronic insomnia. Brazilian Journal of Psychiatry. 2018(AHEAD).
34. Bertani RF, Campos GO, Perseguin DM, Bonardi JM, Ferriolli E, Moriguti JC, et al. Resistance Exercise Training Is More Effective than Interval Aerobic Training in Reducing Blood Pressure During Sleep in Hypertensive Elderly Patients. The Journal of Strength & Conditioning Research. 2018; 32(7): 2085-90.