Sleep can feel like a luxury these days. For many, drifting off at night is a battle between racing thoughts, glowing screens, and restless tossing. Some turn to herbal teas, others rely on sleep apps, and a few invest in pricey mattresses that promise to cradle them into dreamland. Yet, researchers continue to circle back to one remarkably simple solution: exercise.
Physical activity has long been known to improve sleep, but scientists have been curious—is one type of exercise better than the rest when it comes to catching quality shut-eye? Recent findings suggest the answer might just lie on a yoga mat.
Yoga Outshines Other Workouts
A sweeping meta-analysis of 30 randomized controlled trials involving over 2,500 participants took a closer look at the link between exercise and sleep. The participants, who ranged across all age groups and came from more than a dozen countries, all struggled with sleep disturbances.
When researchers at Harbin Sport University in China compared the results, yoga—especially when practiced at a moderate to high intensity—came out on top. Surprisingly, it didn’t take marathon sessions to see results. Just 30 minutes, twice a week, for about eight to ten weeks was enough to significantly improve sleep quality.
This finding sets yoga apart from other exercise types like walking, resistance training, traditional Chinese practices such as tai chi and qi gong, or standard aerobic workouts. Though all showed benefits, yoga seemed to give the most consistent results.
Read more: Waking Up Between 3–5 AM? Neuroscientists Say Your Brain May Be Sending a Warning
Walking and Resistance Training Still Hold Their Ground
If yoga isn’t your style, there’s no need to worry. Walking was ranked the next most effective exercise for sleep, followed closely by resistance training. A brisk walk outdoors not only helps regulate circadian rhythms through natural light exposure but also gently tires the body. Similarly, lifting weights or using resistance bands promotes muscle fatigue, which encourages deeper recovery during sleep.
The good news? Improvements didn’t take long. Participants in many of the trials saw results within two months—a promising timeline for anyone tired of restless nights.
Why Previous Research Was Split
Interestingly, this conclusion doesn’t fully align with all previous studies. A 2023 meta-analysis, for instance, suggested that aerobic exercises—like jogging, cycling, or swimming—were the most effective when practiced three times a week. Even so, at least one study in that review hinted that yoga produced stronger results than aerobic workouts.
So, why the differences? The answer may lie in yoga itself. Unlike other forms of exercise, yoga doesn’t fit neatly into a box. Some styles are gentle and meditative, focusing on stretches and breathwork, while others, like power yoga, can be just as intense as a cardio session. This wide range of styles makes it tricky to label yoga as strictly aerobic or anaerobic, which may explain the mixed results across studies.
The Science Behind Yoga and Sleep
Although the most recent analysis doesn’t provide a single, definitive explanation for why yoga may help sleep more than other workouts, researchers have some compelling theories.
1. Breathwork and the Nervous System
Many yoga practices emphasize deep, controlled breathing. This type of breathwork activates the parasympathetic nervous system, which is responsible for calming the body—often referred to as the “rest and digest” state. Activating this system helps lower heart rate, reduce stress hormones, and prepare the body for rest.
2. Muscle Fatigue Without Overstimulation
Unlike high-intensity cardio that can leave you buzzing with adrenaline, yoga strikes a balance: it works the muscles enough to create physical tiredness without overstimulating the body. This combination can nudge the body toward sleep readiness.
Read more: The Best Snack to Eat Before Bed for Better Sleep, According to Experts
3. Brainwave Regulation
Some studies suggest yoga influences brainwave patterns, particularly those linked to relaxation and sleep. By calming the mind and reducing intrusive thoughts, yoga may help people transition more easily from wakefulness to rest.
4. Stress and Anxiety Reduction
Insomnia is often fueled by stress or anxious thoughts. Yoga, which blends movement with mindfulness, is particularly effective at lowering stress hormones like cortisol. Less stress often translates into less tossing and turning.
A Word of Caution
While these findings are exciting, the researchers urge caution in interpreting them. Not all sleep disturbances are the same. Some people struggle to fall asleep, others wake up frequently, and some deal with poor sleep quality despite spending long hours in bed. Because sleep problems are complex, no single exercise is guaranteed to work for everyone.
The authors of the study also pointed out that while yoga showed strong results, the pool of studies available was still somewhat limited. More large-scale research will be needed to confirm just how yoga compares to other forms of exercise over the long term.
Practical Tips for Using Exercise to Improve Sleep
If you’re curious about putting this research into practice, here are some takeaways that anyone can try:
1. Try Yoga Twice a Week
You don’t need to spend hours in a studio. Just 20 to 30 minutes of guided yoga twice a week may be enough. Beginners can start with gentle flows or basic poses before experimenting with more vigorous styles.
2. Consider the Timing
Exercise too close to bedtime may leave some people feeling too energized. For most, late afternoon or early evening is ideal—it tires the body while still giving it time to wind down.
3. Mix It Up
If yoga isn’t appealing, walking and strength training are also solid choices. A consistent routine, even at moderate intensity, helps regulate the sleep-wake cycle.
4. Pair Exercise With Sleep Hygiene
Physical activity works best when combined with healthy bedtime habits. That includes limiting screen time before bed, keeping the bedroom cool and dark, and sticking to a consistent sleep schedule.
Beyond Yoga: Other Sleep-Friendly Practices
For those who want extra tools in their sleep toolkit, science supports a few more practices:
- Mindfulness meditation: Helps calm racing thoughts.
- Tai chi and qi gong: Gentle movements that blend mindfulness with physical activity.
- Breath exercises: Techniques like the 4-7-8 method can slow the heart rate.
- Light exposure: Getting morning sunlight helps reset the body’s circadian rhythm.
Read more: Psychology Says People Who Sleep Under A Blanket When Its Hot Outside Share These Habits
The Bottom Line
Exercise in almost any form tends to improve sleep. But when it comes to stacking the odds in your favor, yoga appears to have a unique advantage. Its mix of physical exertion, breath control, and stress reduction makes it especially powerful for calming both body and mind.
Still, it’s worth remembering that bodies are different, and so are sleep problems. Yoga may be the perfect fit for one person, while another might find more relief in a brisk evening walk.
At the end of the day, the best exercise for sleep is often the one you’ll stick with. And whether that’s yoga, weights, or a stroll around the block, the science agrees: moving your body regularly makes it much easier to find rest when the lights go out.
