Yoga Outperforms Walking and Strength Training for Better Sleep, Study Finds
A new study has found that yoga is the best form of exercise for tackling sleep disorders. Published in Sleep and Biological Rhythms (SBR), the research analysed data from 30 clinical trials involving over 2,500 people with sleep issues. The findings suggest that not all physical activity has the same effect—some types work far better than others. The study revealed that high-intensity yoga sessions, lasting up to 30 minutes twice a week, led to the most noticeable sleep improvements within 8 to 10 weeks. Researchers believe this is because yoga combines movement with controlled breathing, which activates the parasympathetic nervous system. This triggers a relaxation response, lowering stress and helping the body prepare for rest.
Scientists also pointed to other possible explanations for yoga's effectiveness. These include increased vagus nerve activity, which aids emotional balance, and changes in brainwave patterns—such as higher alpha and theta wave activity—that promote deeper sleep. The study also noted that yoga may reduce overactivity in the pituitary gland and autonomic nervous system, further calming the body. Walking came in second place for improving sleep, while strength training ranked third. However, the researchers stressed that no single exercise works for everyone. Different activities may have varying effects depending on the individual. Despite the promising results, the team called for more high-quality studies. Further research is needed to confirm yoga's benefits and fully understand how it influences sleep at a biological level.
The study highlights yoga as the most effective exercise for better sleep, outperforming walking and strength training. Participants who practised it regularly saw improvements in as little as two months. However, experts warn that individual responses can vary, and more research is required to solidify these findings.
