Yoga is the most effective exercise for improving sleep quality, outperforming walking, weight training, aerobics and traditional Chinese practices such as tai chi, according to a study by specialists at Harbin Sports University in China.
Researchers analyzed data from more than 2,500 people of all ages who had difficulty sleeping. They found that high-intensity yoga sessions lasting under 30 minutes, practiced twice a week, produced significant improvements. Positive effects became noticeable within eight to ten weeks.
In a ranking of exercise types by sleep benefit, yoga placed first, followed by walking and then weight training. The study found that consistent practice, even in short sessions, could generate noticeable changes in the quality of nighttime rest.
The findings are not entirely consistent with a 2023 analysis that identified moderate-intensity aerobic exercise performed three times a week as the most effective option. The researchers noted, however, that at least one study within that earlier analysis had also found yoga produced greater sleep improvements than other routines.
Why yoga helps sleep
The study does not fully explain the mechanism, but researchers point to several hypotheses. Yoga regulates breathing alongside raising the heart rate and activating muscles, and controlling the rhythm of inhalations and exhalations stimulates the parasympathetic nervous system, which governs rest and digestion.
Prior research also suggests yoga may influence brain wave patterns in ways that facilitate deeper sleep. Experts believe its advantage stems from combining physical activity with mental and physical relaxation techniques, setting it apart from other forms of exercise.
The researchers cautioned that the results should be interpreted carefully, citing the limited number of studies included in the analysis and the particular characteristics of the population examined. Long-term comparative studies on the effects of different exercise types on sleep are still lacking.
