Ongoing research has suggested that exercise is useful in managing insomnia, however it stays unclear what form of exercise could also be handiest. A study published online July 15, 2025 BMJ Evidence-Based Medicine can offer insight.
Researchers reviewed 22 clinical trials that used different treatments to scale back insomnia. Treatment included exercises comparable to yoga, tai chi, walking, running, strength training, aerobic exercise with strength training, aerobic exercise with psychotherapy, and a mixture of various aerobic exercises. Other methods include cognitive behavioral therapy, improved sleep hygiene, Ayurvedic medicine, acupuncture and massage. Treatment programs ranged from 4 to 26 weeks.
The researchers found that certain exercises were more practical for controlling insomnia. For example, study subjects who practiced yoga increased total sleep time and improved sleep efficiency (the share of time spent asleep) by about 15 percent. Those who exercised by walking or running had a discount within the severity of insomnia, and tai chi was related to a rise of greater than 50 minutes in total sleep time.
The researchers proposed several explanations for the findings. The calming effects of yoga might help reduce symptoms of tension and depression, which disrupt sleep. Tai Chi emphasizes breath control and physical rest to assist reduce anxiety. Walking and jogging can reduce the production of cortisol (the stress hormone) and boost the sleep hormone melatonin. Future studies that concentrate on the frequency and intensity of those exercises may result in more formal guidelines.
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