Recent research highlights that engaging in yoga might be one of the most effective exercises for enhancing sleep quality over time.
A meta-analysis of 30 randomized controlled trials shows that consistent, high-intensity yoga is more closely linked with better sleep compared to walking, resistance training, combination exercises, aerobic activities, or traditional Chinese practices like qi gong and tai chi.
The analysis involved over 2,500 participants with sleep disturbances from more than a dozen countries, spanning all age groups.
Watch the clip below for a summary of the research:
frameborder=”0″ allow=”accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share” referrerpolicy=”strict-origin-when-cross-origin” allowfullscreen>Researchers at Harbin Sport University in China found that practicing high-intensity yoga for less than 30 minutes, twice a week, is the most effective exercise remedy for poor sleep.
Walking was identified as the next most beneficial activity, followed by resistance exercises, with positive outcomes observed within eight to ten weeks.
The 2025 findings contrast with a 2023 meta-analysis, which concluded that aerobic or mid-intensity exercises three times weekly are most effective for improving sleep quality in those with sleep disturbances.
Nonetheless, one study in the 2023 review suggested that yoga had superior effects on sleep outcomes compared to other exercises.
Yoga’s categorization as either aerobic or anaerobic is complex, as its intensity varies with different techniques.
Such differences in practice could account for varying outcomes across trials.
The latest meta-analysis does not elucidate why yoga is especially beneficial for sleep, but several theories exist.
Yoga can elevate heart rate, strengthen muscles, and also aid in breathing regulation. Research suggests that breath control can activate the parasympathetic nervous system, which governs ‘rest and digestion’.
Some studies indicate yoga can adjust brainwave activity patterns, potentially promoting deeper sleep.
frameborder=”0″ allow=”accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share” referrerpolicy=”strict-origin-when-cross-origin” allowfullscreen>While evidence strongly supports the general benefits of exercise for sleep, studies directly comparing specific exercises and their long-term effects are limited.
“Caution should be exercised when interpreting findings from studies on sleep disturbances, given the limited number of studies included and the unique characteristics of the sleep disturbances population,” explain the researchers at Harbin Sport University.
“Further, high-quality research is needed to confirm these findings.”
Each person’s body and brain are unique, so no single solution fits all cases of insomnia or sleep disturbances.
Yoga might be just one effective exercise option, delivering promising results according to these findings.
“This research encompassed a comprehensive analysis of 30 studies that systematically evaluated the impact of various exercise regimens on enhancing the sleep quality of individuals experiencing sleep disturbances using network meta-analysis techniques,” the researchers concluded.
“The findings suggest that a yoga exercise prescription, conducted twice weekly for 8–10 weeks, lasting ≤ 30 min per session, and of high intensity, is the most effective approach for improving the sleep quality of individuals with sleep disturbances.”
Related: These 4 Simple Exercises Could Help Break Your Insomnia
Ultimately, determining whether this routine works best for you requires personal experimentation.
Another study published in 2025 found that tai chi was effective for improving sleep, comparable with cognitive behavioral therapy for insomnia (CBT-I).
By the end of an experiment, a group that received CBT-I reported a greater reduction in their insomnia symptoms than those in a tai chi group, with changes assessed using a common seven-question screening tool called the Insomnia Severity Index.
But when the researchers assessed participants again 15 months later, the tai chi group had ‘caught up’, enjoying improvements in sleep quality and duration, quality of life, mental health, and physical activity level that were on par with the CBT-I group.
This suggests that tai chi’s accessibility and ease of integration into people’s lifestyles may benefit its long-term effectiveness.
Much like yoga, the research suggests signing up for tai chi classes could be beneficial in getting a better night’s sleep, especially in the long term, as a supplement to existing therapies.
The yoga study was published in Sleep and Biological Rhythms.
An earlier version of this article was published in August 2025.
