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One Form of Exercise Improves Sleep The Most, Study Reveals
Rolling out a yoga mat and flowing with your breath could be one of the best exercises for improving sleep in the long run, according to recent research.
A meta-analysis of 30 randomized controlled trials reveals that regular, high-intensity yoga is more strongly associated with improved sleep than walking, resistance training, combination exercise, aerobic exercise, or traditional Chinese exercises, like qi gong and tai chi.
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.
When researchers at the 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.
Insomnia: according to Harvard, this yoga ritual could replace sleeping pills
At Harvard Medical School, Dr. Sat Bir Singh Khalsa has spent more than two decades running clinical trials, where he tests yoga as a treatment for sleep disorders. Through his role as Director of Yoga Research at the Kundalini Research Institute, he conducts this work within the Division of Sleep and Circadian Disorders at Brigham and Women’s Hospital — one of the most rigorous sleep research programs in the country.
His 2021 randomized controlled trial, published in the Journal of Clinical Sleep Medicine, tested an eight week Kundalini yoga program against an active sleep hygiene comparison in adults with chronic sleep onset insomnia. Yoga produced measurable improvements in sleep efficiency, total sleep time, and insomnia severity. Those gains held at a six month follow-up.
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112 Women Tried 3 Sleep Strategies — Only One Delivered Real Results
If you've ever gone down the rabbit hole of sleep advice, you know how quickly it adds up. Take magnesium. Try mouth tape. Cut off screens at 8 p.m. Download a meditation app. And then somewhere in between, someone tells you to exercise more.
Most of us treat these as separate projects. One day you meditate, another you up your exercise. But what if stacking them together is actually the secret?
A new study1 suggests that's exactly the case. And the results were surprisingly clear.
In this randomized clinical trial, researchers followed 112 women between the ages of 18 and 30 who all had one thing in common: poor sleep quality.
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