A recent analysis published in New Scientist highlights the surprising relationship between exercise and sleep quality, indicating that gentler forms of exercise may be more beneficial for improving sleep than more strenuous activities. The study, which reviewed 22 individual studies involving over 1,300 adults with insomnia, found that practices like yoga and tai chi significantly enhanced sleep duration and quality.
Yoga emerged as the most effective exercise, increasing total sleep time by an average of nearly two hours compared to a control group. This improvement surpassed the results of cognitive behavioral therapy, a standard treatment for insomnia, which typically results in about an hour of additional sleep. Tai chi also proved beneficial, contributing an average of 52 extra minutes of sleep.
Interestingly, the findings suggest that the effectiveness of these gentler activities is not merely due to physical exertion. Instead, it may be linked to controlled breathing and mindfulness practices inherent in yoga and tai chi, which can decrease sympathetic nervous system activity. This reduction in stress response may lead to lower blood pressure, heart rate, and cortisol levels, all of which can facilitate better sleep.
While walking and jogging were noted to have positive effects on insomnia severity scores—indicating they may help mitigate the daytime symptoms of insomnia—their direct impact on sleep duration appears to be less significant.
Overall, the analysis underscores that incorporating gentler exercises into daily routines may offer a viable strategy for those struggling with sleep issues, promoting not only improved sleep quality but also a more manageable approach to physical activity.