People with insomnia benefit from regular mind-body or aerobic exercises, with yoga leading as the most effective—increasing total sleep time by nearly two hours. Digest
Trouble falling or staying asleep isn't just exhausting—it can harm long-term health. Insomnia increases the risk of depression, dementia, and heart disease, making effective, accessible treatments essential. A recent study found that people who practiced yoga increased their total sleep time by nearly two hours compared to those receiving usual care.
In a systematic review and network meta-analysis, researchers analyzed 22 randomized controlled trials involving 1,348 adults with insomnia. They compared 13 different exercise interventions—including yoga, Tai Chi, walking or jogging, and strength training—using data from sleep diaries, validated questionnaires, and objective tools like actigraphy and polysomnography.
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Yoga stood out as the most effective, followed by Tai Chi and walking or jogging. Yoga not only extended sleep duration but also improved sleep quality and reduced time spent awake during the night. Walking or jogging sharply reduced insomnia severity, and Tai Chi improved both sleep duration and the time it took to fall asleep. The strength of the evidence ranged from low to moderate, depending on the outcome and intervention.
These findings suggest that regular exercise, especially mind-body or aerobic activities, can be a powerful and practical tool for improving sleep in people with insomnia. Exercise can also reverse some of the harmful effects of a poor night's sleep. Learn more in this episode featuring Dr. Rhonda Patrick.