Struggling to fall asleep or stay asleep? You’re not alone.
Millions deal with insomnia, and while pills or therapy can help, new research says movement might be the real gamechanger.
A large study found that simple activities like yoga, tai chi, or jogging can dramatically improve sleep.
These mind-body exercises are showing promise as natural alternatives to medication.
Insomnia affects between 4 and 22 percent of people. It’s more than just feeling tired — it’s tied to heart disease, dementia, and mental health issues.
Traditional treatments such as medication or cognitive behavioral therapy (CBT) do work, but they’re not perfect.
Pills can cause side effects, and therapy isn’t always accessible or affordable.
That’s why researchers wanted to know if exercise could help people sleep better — and which kinds worked best.
They reviewed 22 randomized clinical trials with 1,348 participants
Thirteen different sleep-improvement approaches were compared, seven of which involved exercise.
The results were impressive. Yoga stood out for increasing total sleep time by almost two hours.
It also made people fall asleep 30 minutes faster and stay asleep longer.
Walking and jogging showed big benefits too. People who added regular aerobic exercise reported noticeably fewer insomnia symptoms.
Tai chi came out especially strong. It added almost an hour of extra sleep, cut awake time by more than 30 minutes, and helped people fall asleep about 25 minutes faster.
Even more interesting, tai chi’s benefits lasted up to two years. That’s a big deal for something so gentle and accessible.
So why do these exercises help?
Yoga and tai chi combine movement, breathing, and mindfulness, which calm the body’s stress response and reduce anxiety.
Walking and jogging work differently. They help lower stress hormones like cortisol and boost melatonin, the hormone that helps you fall asleep naturally.
Of course, the research isn’t perfect. Many trials were small, and the routines varied in frequency and intensity. Still, the results point to a clear trend.
These are safe, low-cost, and easy-to-access ways to improve sleep. And unlike medication, there are no harsh side effects.
If you’re struggling with restless nights, start small. Try a short daily walk, a beginner yoga video, or a tai chi class.
Give it a few weeks and see what happens.
Sometimes, the best way to rest your body is to move it first.
