Story at-a-glance Insomnia affects up to 20% of older adults, causing fatigue, irritability and increasing risks of serious health problems like depression and heart issues Researchers analyzed 25 studies involving 2,170 older adults with insomnia to determine which exercise types most effectively improve sleep quality Strength training proved most effective for improving sleep, reducing insomnia scores by 5.75 points compared to 3.76 points for aerobic exercise Starting with light weights, resistance bands or simple bodyweight exercises two to three times weekly significantly improves sleep quality for seniors Combining strength training with good sleep habits like maintaining a dark, cool bedroom and limiting blue light exposure maximizes sleep benefits