An investigation compiled the results of 30 studies and found that practicing intense yoga for less than 30 minutes twice a week is the exercise associated with the greatest sleep benefits.
A new meta-analysis in Sleep and Biological Rhythms suggests that yoga may be one of the most effective long-term strategies for improving sleep.
Researchers at Harbin Sports University in China analyzed 30 randomized clinical trials involving more than 2500 people in more than a dozen countries and found that high-intensity yoga was most strongly associated with better sleep results than walking, resistance training, aerobic exercise or traditional Chinese practices such as tai chi and qi gong, explains .
Trial participants were of all ages and had varying degrees of sleep disturbance. According to the conclusions, the most effective routine was high-intensity yoga practiced for less than 30 minutestwice a week. Considerable improvements were generally noticed within 8 to 10 weeks. Walking came in second place as the best form of activity to improve sleep quality, followed by resistance training.
The results differ slightly from a 2023 meta-analysis that concluded that aerobic exercises or moderate intensity, three times a week, were the most effective for improving sleep. However, this same analysis included at least one study indicating that yoga produced more significant improvements than other types of exercise. Experts say the discrepancy may reflect the difficulty categorizing yogawhich can range from slow, restorative sessions to vigorous, strengthening-focused sequences that elevate your heart rate and challenge multiple muscle groups.
The new analysis doesn’t identify exactly why yoga might have a unique effect on improving sleep, but the researchers point to several explanations. To the breathing control techniques Practiced in many forms of yoga, they can activate the parasympathetic nervous system and promote relaxation. Other studies suggest that yoga can positively influence brain wave activity, potentially aiding the transition to deeper phases of sleep.
Despite the promising evidence, the study authors caution against generalized conclusions, noting that comparisons between specific types of exercise are still limited and that the population of people with sleep disorders is quite diverse. More long-term research is needed to determine whether one activity consistently stands out relative to others.
