Pinpointing The Most Effective Exercises For Better Sleep
A recent analysis from researchers in China looked at how different forms of exercise might benefit sleep. After reviewing data from 22 randomized clinical trials of 13 insomnia treatments, they found that yoga, tai chi, and walking or jogging were among the most effective exercise-based approaches for improving sleep quality and easing insomnia.
Compared to average routines, yoga increased total sleep time by nearly 2 hours, improved sleep efficiency by about 15 percent, and significantly reduced time awake after falling asleep and sleep latency. Tai chi improved sleep quality scores, increased sleep time by more than 50 minutes, and reduced wake time after sleep and sleep latency — showing sustained benefits for up to 2 years. And walking or jogging appeared to reduce insomnia severity and improve sleep by enhancing melatonin levels, deep sleep, and emotional regulation. Further research could refine which types of physical activity best target specific insomnia symptoms.
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