Struggling with Sleepless Nights? Try Yoga, Tai Chi, or Walking, Says Study

New Delhi – If you’re finding it difficult to sleep, incorporating physical activities like yoga, tai chi, walking, or jogging into your routine may significantly improve your sleep quality, a new study suggests.

Published in BMJ Evidence-Based Medicine, the study supports using exercise not just as a complementary option, but as a primary treatment strategy for insomnia and poor sleep.

Insomnia is typically marked by trouble falling asleep, frequent awakenings, and waking up too early. It’s linked to increased risks of mental and physical health issues, including dementia and heart disease.

While medications for insomnia often have side effects and Cognitive Behavioural Therapy (CBT) isn’t always accessible due to a shortage of trained professionals, researchers from Beijing University of Chinese Medicine highlight that exercise could be a practical alternative.

“The study reinforces the therapeutic potential of exercise for treating insomnia. It may serve not just as a supportive therapy but as a frontline treatment,” said lead researcher Zhao-lan Liu.

“Although existing clinical guidelines make limited reference to exercise, our findings provide stronger comparative evidence to guide more precise and actionable recommendations,” Liu added.

The research team analyzed data from 22 randomized clinical trials, covering 1,348 individuals and 13 treatment methods for insomnia. Of these, seven were exercise-based:

• Yoga

• Tai Chi

• Walking or jogging

• Aerobic + strength training

• Strength training alone

• Aerobic exercise combined with therapy

• Mixed aerobic routines

Other interventions included CBT, sleep hygiene, Ayurvedic practices, acupuncture, and massage.

Key Findings:

• Yoga led to nearly 2 extra hours of sleep, boosted sleep efficiency by 15%, and reduced time awake after sleep onset by almost an hour. It also shortened the time it took to fall asleep by 30 minutes.

• Walking or jogging significantly decreased insomnia severity by 10 points.

• Tai Chi improved sleep quality scores by over 4 points, added 50+ minutes of total sleep, and reduced the time spent awake after falling asleep by more than 30 minutes. It also shortened the time to fall asleep by about 25 minutes.

Given their low cost, minimal side effects, and easy accessibility, the researchers recommend that these exercise routines be integrated into primary healthcare and community wellness initiatives to help tackle sleep issues naturally.

With inputs from IANS