Is There an Exercise That Significantly Improves Sleep?

SadaNews - An analytical study of 30 randomized controlled trials has found that regular high-intensity yoga practice is associated with greater improvements in sleep compared to walking, resistance training, compound exercises, aerobic activities, or traditional Chinese exercises like Qi Gong and Tai Chi.

30 Minutes of Yoga

According to a report from "Science Alert", the trials included in the analysis came from over a dozen countries, involving more than 2,500 participants suffering from sleep disorders across all age groups. When researchers at Harbin Sports University in China analyzed the data, they found that practicing high-intensity yoga for less than 30 minutes, twice a week, is the best remedy for sleep deprivation.

Walking and Resistance Training

Walking was found to be the second most effective form of physical activity, followed by resistance training. Positive results were observed within just 8 to 10 weeks.

Aerobic Exercises

These findings somewhat contradict an analytical study conducted in 2023, which concluded that moderate-intensity aerobic exercises three times a week are the most effective way to improve sleep quality in individuals suffering from sleep disorders.

Clear Effects

However, the results of one study included in the analysis revealed that yoga has more pronounced effects on sleep outcomes compared to other forms of exercise.

Difficult to Categorize

It is also difficult to classify yoga strictly as aerobic or anaerobic, and its intensity can vary depending on the technique used. These variations in practice may explain why results differ from one study to another. The latest analytical study cannot explain why yoga is particularly beneficial for sleep, but several possibilities exist.

Relaxation and Digestion

Yoga exercises help elevate heart rates, engage muscles, and they can also regulate breathing. Research indicates that breath control can activate the sympathetic nervous system, which is involved in "rest and digestion".

Brain Waves

Some studies even suggest that yoga regulates brain wave activity patterns, which could enhance deep sleep, but while there is strong evidence that exercise in general is beneficial for sleep, studies comparing specific exercises and their long-term effects are lacking.

Important Warning

Researchers at Harbin Sports University warned that "caution should be exercised when interpreting the results of studies related to sleep disorders, given the limited number of studies included and the unique characteristics of the sleep disorder population".

The nature of each body and brain varies, and there is no one-size-fits-all solution for insomnia or other sleep disorders; thus, practicing yoga can be considered one of many available options.