- High intensity yoga done for under 30 minutes twice a week showed the strongest link with better sleep
- Walking and resistance training also improved sleep, but to a lesser degree
- Exercise works, but there is no single routine that suits everyone with sleep problems
Exercise is widely recommended for people with insomnia and other sleep difficulties, but which type helps most in the long run has been less clear.
Researchers at Harbin Sport University in China carried out a meta analysis of 30 randomised controlled trials, drawn from more than a dozen countries and involving over 2,500 participants with sleep disturbances across all age groups.
Their findings, published in Sleep and Biological Rhythms, point to yoga as the most effective option in the studies they reviewed.
Yoga leads, walking follows
When the team pooled results, they found that regular, relatively high intensity yoga was more strongly associated with improved sleep than:
- Walking
- Resistance training
- Combined exercise programmes
- Traditional Chinese practices such as qigong and tai chi
- General aerobic exercise
The most effective pattern in their analysis was yoga performed at higher intensity for less than 30 minutes, twice a week. Walking came next in terms of benefit, followed by resistance training.
Positive effects on sleep were seen in as little as eight to ten weeks of regular activity.
Why results differ from other reviews
A previous meta analysis in 2023 concluded that aerobic or moderate intensity exercise three times a week was the most effective strategy for improving sleep in people with sleep disturbances. One of the trials in that review, however, did report stronger effects for yoga than for other exercise types.
The authors of the newer analysis caution that yoga itself is difficult to classify. It can be aerobic or more static, gentle or intense, depending on the style and teaching.
These variations, along with differences in how sleep outcomes are measured, likely explain some of the inconsistencies between studies and reviews.
How yoga might aid sleep
The latest paper does not definitively explain why yoga may be particularly helpful, but existing research offers several plausible mechanisms. Yoga can:
- Elevate heart rate and challenge muscles, providing standard exercise benefits
- Regulate breathing, which may activate the parasympathetic nervous system involved in rest and digestion
- Influence brainwave activity patterns that support deeper sleep
At the same time, the authors stress that robust comparison studies of different exercises over longer follow up periods remain limited. They advise caution in interpreting results and emphasise that what works best will vary from person to person.
A flexible message for people with insomnia
The evidence is strongest for a general conclusion.
Moving the body regularly is good for sleep. Yoga appears to be an especially promising option, but walking, resistance exercise and other forms of movement can also help.
Bodies and brains differ, and there is no one type or dose of exercise that will suit everyone with insomnia or sleep disturbance.
For some, rolling out a yoga mat and focusing on breath and movement may be the right fit. For others, a brisk evening walk or a simple strength routine may be more realistic and just as valuable.
The key is to choose a form of activity that feels sustainable. Sweating on a yoga mat is one option among many, not a universal prescription.