Is There an Exercise That Significantly Improves Sleep?

Sada News - An analytical study of 30 randomized controlled trials revealed that regular high-intensity yoga practice is associated with greater improvements in sleep compared to walking, resistance training, compound exercises, aerobic exercises, or traditional Chinese exercises such as Qigong and Tai Chi.

30 Minutes of Yoga

According to a report by "Science Alert", the trials included in the analysis came from more than a dozen countries and involved over 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 insomnia.

Walking and Resistance Training

Walking was found to be the second-best 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 aerobic exercises or moderate-intensity workouts three times a week are the most effective way to improve sleep quality in individuals with sleep disorders.

Clear Effects

However, results from one of the studies included in that analysis revealed that yoga has more pronounced effects on sleep outcomes compared to other types of exercises.

Difficulty in Interpretation

It is also challenging to classify yoga as either aerobic or anaerobic, and its intensity may vary depending on the technique used. These differences in practice may explain why results vary from one study to another. The latest analytical study cannot explain why yoga is particularly beneficial for sleep, but there are several possibilities.

Relaxation and Digestion

Yoga exercises help elevate heart rates and engage muscles, and they can also regulate breathing. Research suggests 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 can enhance deep sleep. However, while strong evidence indicates 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, due to 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.