Le lien entre l’activité physique et un sommeil de qualité

Le lien entre l’activité physique et un sommeil de qualité

Si vous êtes canapé plutôt qu’activités physiques, que vous êtes d’âge moyen, et que vous espérez pouvoir profiter d’une future retraite en bonne santé, alors peut-être devriez-vous échanger vos pantoufles pour une paire de baskets.

En effet, la recherche démontrerait aujourd’hui que faire de l’exercice modéré à vigoureux peut atténuer certains effets du vieillissement. Et, parmi ceux-ci, on retrouve notamment la mauvaise qualité du sommeil et le déclin cognitif.

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L'exercice physique et les problèmes de sommeil liés à l'âge

Activité physique et problème de sommeil lié à l'âge

Le sommeil a tendance à se fragiliser avec l’âge. Les personnes d’âge moyen et plus âgées dorment moins profondément que celles plus jeunes, et ont donc moins aisément accès à un sommeil réparateur.

À cela s’ajoute des réveils plus ou moins nombreux durant la nuit.

Résultat, au petit matin, il y a cette sensation de ne pas être suffisamment reposé et de manquer de ressources pour répondre aux exigences de la journée.

Depuis peu, les chercheurs se penchent sur les facteurs liés au mode de vie qui pourraient atténuer les problèmes de sommeil liés à l’âge. Et la majorité des études qui en découle suggère que les hommes et les femmes qui pratiquent une activité physique régulière (et qui donc jouissent d’une bonne condition physique) ont tendance à avoir une meilleure qualité de sommeilet à s’endormir plus rapidement que des personnes plus sédentaires.

Nouvelles données issues de tests objectifs

De nouvelles études sur le lien entre l'activité physique et un sommeil de qualité

Jusqu’à présent, la majorité de ces études étaient fondées sur les rapports des participants plutôt que sur des tests objectifs.

Mais dans 2 études plus récentes, les chercheurs ont utilisé des mesures qui se veulent plus objectives pour évaluer la relation entre le niveau d’activité physique des participants et leur sommeil.

La SWAN Sleep Study fut une étude d’observation portant sur 339 femmes d’âge moyen. Sur une période de 6 ans, les chercheurs ont recueilli des données sur leur niveau d’activité dans 3 domaines :

  1. Vie active (activités comme regarder la télévision et se rendre au travail à pied),
  2. Ménage et soins (travaux ménagers et soins aux enfants)
  3. Sports et exercices (activités récréatives et sportives).

Vers la fin de la période de 6 ans, les femmes ont subi une polysomnographie à domicile (une étude du sommeil) chaque nuit pendant un cycle menstruel complet ou 35 jours, selon la période la plus courte. Elles tenaient également un journal du sommeil et remplissaient des questionnaires sur le sommeil.

Dans l’ensemble, cela a permis d’obtenir un nombre incroyable de données. Les plus importantes et qui sont à retenir étant :

  • Les activités dans les catégories Vie active et Ménage / Soins ont eu peu d’impact sur leur sommeil. Il est possible que ces activités ne soient pas suffisamment vigoureuses pour affecter positivement leur nuit.
  • Les femmes qui ont fait beaucoup de sport ou d’exercice au cours de la période de 6 ans ont connu un meilleur sommeil, que cela soit au niveau de la qualité comme de la continuité.
  • Enfin, des études plus récentes ont confirmé qu’une activité sportive et physique est associée à une meilleure qualité de sommeil de manière générale et notamment à un sommeil plus profond.

Qu'en est-il des hommes ?

Les hommes ont-ils le sommeil qui s'améliore lorsqu'ils pratiquent régulièrement un sport ?

Sans surprise, il semblerait qu’avoir une activité physique régulièrement présente sur le sommeil des avantages similaires pour les hommes.

Par polysomnographie, le sommeil de 13 hommes âgés de 60 à 67 ans a été évalué 3 nuits avant et 3 nuits après leur participation à un programme d’exercice de 16 semaines. Le programme consistait en des séances d’entraînement régulières de 60 minutes sur le tapis roulant. Les entraînements ont été assez rigoureux et les résultats, impressionnants.

Par rapport à leur sommeil avant de commencer le programme d’exercices, à la fin du programme, les bienfaits obtenus sont :

  • Qu’ils dorment plus longtemps.
  • Que l’exercice physique aigu a réduit de 30 % leurs éveils nocturnes.
  • Que leur sommeil est beaucoup plus profond. Les nuits suivant l’exercice, ils ont connu une augmentation de 71 % de sommeil lent (profond).

L'exercice protège la santé mentale

Faire du sport permet de prévenir le déclin cognitif

Si les bienfaits de l’exercice sur le sommeil ne vous incitent pas à passer à l’action, le coût élevé de l’inactivité pour votre cerveau le fera peut-être.

En effet, l’exercice régulier aide à améliorer les fonctions cognitives et protège contre le déclin cognitif. La façon dont il le fait reste à déterminer, mais une théorie soutient que la pratique d’une activité physique a un effet bénéfique sur le cerveau en raison de son effet positif sur le flux sanguin cérébral.

Pour un fonctionnement optimal, le cerveau doit avoir un débit sanguin adéquat. Et l’exercice d’intensité modérée augmente ce flux sanguin vers le cerveau chez les adultes en bonne santé.

Cependant, avec l’âge, les vaisseaux sanguins peuvent perdre leur capacité à répondre normalement dans le cerveau et ailleurs. Une situation qui est appelée dysfonction vasculaire et qui est associée aux maladies cardiovasculaires.

Ce dysfonctionnement cardiaque systémique réduira probablement le flux sanguin vers le cerveau, ce qui provoquera une déficience cognitive.

« Le dysfonctionnement vasculaire et l’altération de la régulation du débit sanguin peuvent être un lien clé entre les maladies cardiovasculaires et le déclin cognitif « , écrit Jill N. Barnes dans un article intitulé Exercise, Cognitive Function, and Aging.

Barnes cite quelques études qui suggèrent que l’exercice est la clé d’un bon fonctionnement cardiovasculaire. Cela permettrait en effet de se protéger contre d’éventuels problèmes cardiaques.

Quelques autres études chez l’humain montrent que l’exercice aérobique et l’entraînement de la force aident à maintenir la condition cognitive.

De plus, des études animales ont montré que l’exercice aérobique soutenu favorise la croissance de nouvelles cellules nerveuses dans l’hippocampe, une partie du cerveau associée à la mémoire.

Par conséquent, quel que soit votre âge, si vous êtes sujet à la sédentarité, lancez-vous dans la pratique d’une activité sportive.

Que ce soit 2 à 3 séances par semaine ou seulement quelques minutes par jour, les nombreux effets bénéfiques qui en découleront amélioreront votre santé physique et mentale, tout en ayant de grandes chances de favoriser un sommeil de meilleure qualité.

L’effort en vaut donc largement la peine.

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