One Form of Exercise Improves Sleep The Most, Study Finds

A meta-analysis of 30 randomized controlled trials found that regular, high-intensity yoga was associated with better sleep than walking, resistance training, combination exercise, aerobic exercise, or traditional Chinese exercises such as qi gong and tai chi.

The trials included in the analysis came from more than a dozen countries and included more than 2,500 participants of all ages with sleep problems.

Watch the clip below for a summary of the research: When researchers at Harbin Sport University in China crunched the numbers, they found that high-intensity yoga for less than 30 minutes twice a week was the best exercise antidote for poor sleep.

Walking was the next best form of physical activity, followed by resistance exercise. Positive results were seen in just 8 to 10 weeks.

Related: These 4 Simple Exercises Can Help You Overcome Sleeplessness

These results differ slightly from a 2023 meta-analysis, which found that aerobic exercise or moderate-intensity exercise three times a week was the most effective way to improve sleep quality in people with sleep disorders.

However, one study included in that review suggested that yoga had a stronger effect on sleep outcomes than other types of exercise.

Furthermore, categorizing yoga as aerobic or anaerobic can be difficult, and its intensity can vary depending on the technique used.

Perhaps these differences in practice may explain why results vary from trial to trial.

The most recent meta-analysis cannot explain why yoga may be specifically beneficial for sleep, but several possibilities exist.

Yoga can not only increase heart rate and stimulate muscles, but it can also regulate breathing. Research shows that controlling breathing can activate the brain. Some studies also suggest that yoga changes brain wave activity patterns, which may promote deeper sleep. But while strong evidence suggests that exercise in general is beneficial for sleep, there is a lack of studies comparing specific exercises and their long-term effects. Researchers at Harbin Sport University cautioned, "Caution should be exercised when interpreting the results of studies on sleep disorders, as the number of included studies is small and the characteristics of people with sleep disorders vary."