Better Sleep Through Exercise? This Study Shows Which Exercise Works Best

Regular physical activity has long been associated with better sleep. A new meta-analysis now suggests that high-intensity yoga might be superior to other forms of exercise in this regard. The research team from Harbin Sport University in China evaluated 30 randomized, controlled studies – with over 2,500 participants of various age groups and from more than a dozen countries.

Yoga is most effective – even with minimal effort

The surprising result: High-intensity yoga, practiced for less than 30 minutes on two days per week, showed the most significant improvements in sleep quality. These positive effects often appeared after just eight to ten weeks. Walking and strength training followed in the rankings. Other forms of exercise such as aerobics, combination training, or traditional Chinese movement forms like Qi Gong and Tai Chi performed comparatively weaker.

Explaining deviations from previous studies

These results partially contradict an earlier meta-analysis from 2023, which identified moderate intensity and endurance training as particularly effective for sleep problems. One reason for the differing results could be the versatility of yoga: Depending on the style and intensity, it can include both aerobic and anaerobic elements, making it difficult to compare with other sports.

Why yoga helps – possible explanations

The new analysis does not provide a clear explanation for why yoga is so effective. However, researchers point to possible mechanisms: Yoga can increase heart rate and muscle activity, while simultaneously stimulating the parasympathetic nervous system through controlled breathing – the system responsible for relaxation and recovery. Further studies also suggest that yoga can influence brain activity in a direction conducive to deep sleep.

Considering individual differences

Despite the promising results, researchers emphasize the need for further studies. The investigations available so far are limited, both in number and in the coverage of different population groups. Additionally, it is important to note: Sleep problems are individual – what helps one person may not work for everyone.

This article has been automatically translated, read the original article here.