Yoga: The Key to Better Sleep
Rolling out a yoga mat and flowing with your breath could be one of the best exercises for improving sleep in the long run.
A meta-analysis of 30 randomized controlled trials revealed that regular, high-intensity yoga is more strongly associated with improved sleep than other forms of exercise, such as walking, resistance training, or aerobic exercise.
The trials included in the analysis came from more than a dozen countries and involved over 2,500 participants with sleep disturbances across all age groups.
Researchers at the Harbin Sport University in China found that high-intensity yoga for less than 30 minutes, twice a week, was the most effective exercise for combating poor sleep. Positive results were seen in as little as 8 to 10 weeks.
Walking was identified as the next best form of physical activity, followed by resistance exercise. However, the benefits of yoga outweighed those of other types of exercise.
While a 2023 meta-analysis suggested that aerobic or mid-intensity exercise three times a week is most effective for improving sleep quality, some studies indicated that yoga had more significant effects on sleep outcomes.
Yoga’s unique ability to regulate breathing and potentially activate the parasympathetic nervous system, known for its role in relaxation, may explain why it is particularly beneficial for sleep.
Some studies even suggest that yoga can regulate brainwave activity patterns, promoting deeper sleep.
While exercise in general is known to be beneficial for sleep, more research is needed to compare specific exercises and their long-term effects on sleep quality.
Our bodies and brains are all unique, and there is no one-size-fits-all solution to insomnia or other sleep disturbances. Yoga is just one of many available options to improve sleep.
The study highlighting the benefits of yoga for sleep was published in Sleep and Biological Rhythms.
Remember, individual results may vary, so it’s essential to find the exercise routine that works best for you.
