While it’s well-established that exercise contributes to better sleep, identifying the most effective types remains a challenge. Emerging research indicates that not all exercises are equally beneficial for sleep, with variations seen across resistance training, high-intensity interval training (HIIT), tai chi, and Pilates.
A recent meta-analysis has highlighted high-intensity yoga as a standout exercise for improving sleep. This study, conducted by researchers at Harbin Sport University in China, analyzed data from 30 randomized controlled trials. They found that regular yoga practice had the most significant positive impact on sleep quality, outperforming walking, combination exercises, aerobic workouts, and traditional Chinese practices like qi gong and tai chi.
The trials included over 2,500 participants with sleep disturbances, spanning various age groups and countries. For a detailed summary of the research, view the video below:
According to the researchers, the optimal exercise routine for addressing poor sleep involves two high-intensity yoga sessions each week, each lasting up to 30 minutes. They concluded that this regimen, performed twice weekly for 8–10 weeks, offers the best results for enhancing sleep quality among those with sleep disturbances.
Unlike the gentle, slow movements typically associated with yoga, high-intensity yoga involves a rapid transition between poses, using body weight to create resistance.
Following high-intensity yoga, walking and resistance training (including Pilates and weight lifting) were next in effectiveness. The study also found that the yoga routine significantly outperformed aerobic exercise in improving sleep quality.
This finding contrasts with a 2023 review suggesting that three sessions of aerobic or mid-intensity exercise weekly might be most effective for sleep disturbances. However, one study within that review also noted yoga’s superior impact on sleep compared to other exercises.
Categorizing yoga as either aerobic or anaerobic can be challenging, as its intensity varies with different techniques. This variation also applies to other beneficial exercises like tai chi, Pilates, and aerobic activities, potentially explaining differing trial results.
A 2025 study found tai chi to be as effective as cognitive behavioral therapy for insomnia (CBT-I) in improving sleep. Initially, CBT-I participants experienced greater insomnia relief than those practicing tai chi, but after 15 months, both groups showed similar results.
The study authors suggested tai chi’s accessibility and ease of integration into daily life could enhance its long-term effectiveness.
While these meta-analyses don’t fully explain why yoga and other exercises benefit sleep, several theories exist. Yoga, like tai chi and Pilates, is known to increase heart rate, strengthen muscles, and regulate breathing. Research suggests that controlled breathing can stimulate the parasympathetic nervous system through the vagus nerve, enhancing sleep quality. Some studies also indicate that yoga may regulate brainwave activity, promoting deeper sleep.
Research consistently highlights exercises involving resistance as beneficial for sleep. These workouts, such as downward dog, plank, reformer Pilates, and weight lifting, force muscles to work against resistance, potentially improving sleep quality.
High-intensity yoga might be effective because it combines breath control with resistance, but more detailed studies are needed for confirmation.
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Though evidence supports exercise for better sleep, rigorous studies on specific exercises and their long-term effects are limited. Researchers at Harbin Sport University caution that findings should be interpreted carefully, given the few studies and unique characteristics of the population with sleep disturbances. High-quality research is needed to verify these results.
Related: These 4 Simple Exercises Could Help Break Your Insomnia
Since everyone’s body and brain differ, there is no one-size-fits-all solution to insomnia or sleep disturbances. While exercise might help, consulting a doctor is advisable if sleep issues impact your quality of life.
The yoga study appeared in Sleep and Biological Rhythms.
This article was fact-checked by Fiona MacDonald and edited by Fiona MacDonald. While we pride ourselves on our process, we are only human. If you spot a mistake, please let us know.
