Rolling out a yoga mat and flowing with your breath could be one of the most effective exercises for improving sleep and supporting overall mental health in the long run.
A recent meta-analysis of 30 randomized controlled trials revealed that regular, high-intensity yoga is more strongly associated with improved sleep than walking, resistance training, combination exercise, aerobic exercise, or traditional Chinese practices such as qi gong and tai chi. The researchers noted that yoga could be considered an effective exercise option for individuals struggling with chronic sleep disturbances.
The analysis involved more than 2,500 participants across all age groups, drawn from over a dozen countries, all of whom experienced sleep disturbances.
Yoga vs. Other Exercises for Sleep
Researchers at Harbin Sport University in China found that high-intensity yoga performed for less than 30 minutes, twice a week, was the most effective exercise for reducing poor sleep. Walking came in second, followed by resistance training. Noticeable improvements were often seen within 8 to 10 weeks.
Interestingly, these findings differ slightly from a 2023 meta-analysis, which concluded that aerobic or mid-intensity exercise three times a week was the most effective exercise for improving sleep quality. However, even in that research, certain studies suggested that yoga could outperform other activities when it comes to enhancing rest.
Part of the discrepancy may stem from yoga’s unique nature—it can be both aerobic and anaerobic depending on the style practiced, making it hard to categorize. Vinyasa or Ashtanga yoga, for instance, is more physically intense, while restorative or Hatha yoga leans toward relaxation and flexibility.
Why Yoga May Be Especially Beneficial for Sleep
The most recent meta-analysis cannot explain with certainty why yoga is such an effective exercise for sleep, but researchers suggest several mechanisms:
- Breath Regulation: Controlled breathing can activate the parasympathetic nervous system, the body’s “rest and digest” mode, which prepares the mind and body for sleep.
- Physical Exertion: High-intensity yoga raises the heart rate and strengthens muscles, similar to aerobic training, promoting fatigue and recovery.
- Brainwave Regulation: Some studies indicate that yoga may influence brainwave patterns, encouraging deeper and more restorative stages of sleep.
- Stress Reduction: Yoga is widely known to reduce cortisol (the stress hormone), which can directly improve both mental health and sleep quality.
Sleep Disorders and Mental Health
Sleep disturbances are closely linked with mental health conditions such as anxiety, depression, PTSD, and bipolar disorder. Chronic insomnia can worsen mood disorders, impair cognitive performance, and increase the risk of long-term conditions like cardiovascular disease.
By improving both sleep quality and emotional regulation, yoga may provide a dual benefit. Its mindfulness-based approach helps calm racing thoughts, reduce nighttime rumination, and restore balance in individuals struggling with insomnia, delayed sleep phase disorder, or stress-related sleep disruptions. For many, this makes yoga one of the most effective exercises not just for the body, but also for the mind.
Important Considerations
Despite these promising results, researchers caution that more long-term, comparative studies are needed. Every individual’s body and brain are unique, and what works for one person may not work for another. Yoga, walking, and resistance training can all be valuable tools, but the most effective exercise often depends on personal preference, lifestyle, and existing health conditions.
Frequently Asked Questions (FAQs) –
1. Can yoga really cure insomnia?
Yoga is not a guaranteed cure for insomnia, but regular practice can significantly improve sleep quality and reduce stress, which are key contributors to insomnia. Many experts consider yoga an effective exercise for managing insomnia symptoms, especially when paired with healthy sleep habits.
2. How does yoga help with mental health?
Yoga combines physical movement, breathing techniques, and mindfulness, which can lower stress hormones, increase relaxation, and improve mood. This makes it not only beneficial for sleep but also an effective exercise for supporting mental health.
3. What type of yoga is best for sleep disorders?
Gentle forms like restorative yoga, Hatha yoga, and yoga nidra are particularly effective for promoting relaxation and preparing the mind for rest. However, more active styles like Vinyasa or Ashtanga may help by physically tiring the body, making yoga a flexible and effective exercise for different sleep disorder needs.
4. How long does it take for yoga to improve sleep?
Research suggests that consistent practice for 8 to 10 weeks can show measurable improvements in sleep quality. Even short sessions of 20–30 minutes twice a week can be an effective exercise strategy for better rest.
5. Are there other exercises that help with sleep?
Yes, walking, resistance training, and aerobic exercise all improve sleep, but studies indicate that yoga may provide additional benefits due to its combined effects on the body and mind.
