High-intensity yoga for less than 30 minutes, twice a week, may be the best workout routine for catching high-quality shut-eye, a new study shows. But before people jump on the yoga trend, researchers say more experiments are needed to confirm the study\u2019s findings.<\/p>\n
While exercise in general is known to improve sleep, a meta-analysis published July 11 in Sleep and Biological Rhythms presents a broad comparison of exercise routines and their influence on sleep quality<\/a>. By indirectly comparing 30 trials from about a dozen countries, researchers at Harbin Sport University in China ranked how well different exercise methods influence sleep.<\/p>\n Sign up for our newsletter<\/p>\n We summarize the week’s scientific breakthroughs every Thursday.<\/p>\n input[type=”radio”].svelte-wecxzz{display:none}.payment-option-wrapper.svelte-wecxzz.svelte-wecxzz{display:flex;flex:1 0 28%;width:100%}.payment-option-wrapper.svelte-wecxzz.svelte-wecxzz:only-child{max-width:325px}.box-container.svelte-wecxzz.svelte-wecxzz{display:flex;flex-direction:column;flex:1 1 0;width:0;text-align:center}.inner-box.svelte-wecxzz.svelte-wecxzz{border:var(–zf-payment-options-border);border-radius:var(–zf-payment-options-borderRadius);background-color:var(–zf-payment-options-bgColor);height:100%;display:flex;flex-direction:column}.box-container.highlighted.svelte-wecxzz .inner-box.svelte-wecxzz{border-top-left-radius:0;border-top-right-radius:0}.box-container.svelte-wecxzz .box-content.svelte-wecxzz{flex-grow:1;padding:30px 20px;margin:0 10px;overflow:hidden}.box-container.svelte-wecxzz .styled-box-content.svelte-wecxzz{color:var(–zephr-color-text-main);font-family:var(–zf-root-fontFamily)} Yoga won out, followed by walking, resistance training and aerobic exercise.<\/p>\n While sleep disorders can be treated with cognitive behavioral therapy or sleeping pills<\/a>, these interventions don\u2019t work for everyone. \u201cMedications are helpful in the short-term, but some of them have negative effects on the elderly,\u201d says Saurabh Thosar, a sleep researcher at the Oregon Institute of Occupational Health Sciences in Portland.<\/p>\n Exercise offers an alternative, but it\u2019s tough to tell which routine is best, making it unclear how best to prescribe it. Trials that investigate this question tend to include one or two types of exercise differing in factors such as how hard, how often or how long they were performed for. Given the global prevalence of sleep problems such as insomnia, which recent estimates say affects about 16 percent of people<\/a> worldwide, there is a pressing need to find the best exercise to prescribe for a good night\u2019s snooze.<\/p>\n For the new meta-analysis, each of the 30 trials assessed how well an individual workout method improved sleep compared with no exercise. The researchers ranked all the studies by the magnitude of this effect. Then they performed similar rankings based on properties such as intensity and duration rather than the type of exercise.<\/p>\n The team argues that yoga improves sleep because the controlled breathing exercises associated with it activate the parasympathetic nervous system, lowering heart rate and promoting relaxation. Thosar agrees, speculating that yoga might also help relieve arthritic pain, making it easier to sleep through the night.<\/p>\n The most surprising finding was that shorter sessions, less than 30 minutes, were better, even though previous studies found that longer sessions \u2014 up to 60 minutes<\/a> \u2014 help with hitting the pillow. The researchers speculate that longer sessions might increase levels of the \u201cstress hormone\u201d cortisol, keeping people wide awake.<\/p>\n It\u2019s important to factor in when people exercise. \u201cIf someone were to do some exercise earlier in the day, not right before bedtime, there can be some elevations in cortisol,\u201d but it won\u2019t remain raised until the evening, says Justin Thomas, a sleep specialist at the University of Alabama at Birmingham.<\/p>\n Assessing how widely applicable high-intensity yoga is to everyone is difficult because the meta-analysis compared trials involving different age-groups. \u201cSome kinds of interventions may work well for someone who is in their 30s but be more difficult for someone who is in their 80s,\u201d says Arsenio P\u00e1ez, a sleep researcher at Concordia University in Montreal. For example, elderly, sedentary people may benefit more from a low-intensity session than young athletes would, P\u00e1ez says.<\/p>\n To confidently determine which exercise regimen is optimal for sleep, scientists will need to build on this meta-analysis by directly comparing regimens. This could involve a controlled trial where participants are carefully chosen based on factors such as sex and fitness history. \u201cWe really need to look more at the differences between how men and women respond,\u201d P\u00e1ez says, as there are sex differences in sleep disorders<\/a> such as insomnia.<\/p>\n
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\n.subscription-option-product-label{margin-bottom:5px;margin-top:0}.subscription-option-wrapper.svelte-1ecrab7{display:flex;flex:1 0 28%;width:100%;max-width:400px}.subscription-option-wrapper.svelte-1ecrab7:only-child{max-width:325px}.subscription-option-box{display:flex;flex-direction:column;flex:1 1 0;width:0}.info-row.svelte-1ecrab7{margin-top:7px;margin-bottom:7px}.info-label.svelte-1ecrab7{display:inline;margin-right:10px}.info.svelte-1ecrab7{display:inline}hr.svelte-1ecrab7{border-width:1px 0px 0px;margin:5px 5px;border-color:var(–zephr-color-background-tinted)}.inner-box.svelte-1ecrab7{border:var(–zf-payment-options-border);border-radius:var(–zf-payment-options-borderRadius);background-color:var(–zf-payment-options-bgColor);height:100%;display:flex;flex-direction:column;flex-grow:1;padding:20px 20px;margin:0 10px;overflow:hidden}.change-disabled-label.svelte-1ecrab7{margin-top:15px}
\n.subscription-options-container.svelte-1nzbr4y{flex-wrap:wrap;font-size:var(–zf-payment-options-fontSize);width:100%;color:var(–zf-payment-options-color);line-height:18px;padding:31px 0 20px;display:grid;justify-content:space-evenly;justify-items:center;grid-template-columns:repeat(auto-fit, minmax(300px, 1fr));gap:13px}@media(max-width: 340px){.subscription-options-container.svelte-1nzbr4y{grid-template-columns:repeat(auto-fit, minmax(280px, 1fr))}}
\n.subscription-list-item.svelte-1wg9q7{font-family:var(–zephr-typography-body-font), var(–zephr-typography-body-fallbackFont);color:var(–zephr-color-text-main)}hr.svelte-1wg9q7{border-width:1px 0px 0px;margin:20px 0px;border-color:var(–zephr-color-background-tinted)}.inactive.svelte-1wg9q7{text-decoration:line-through}h3.svelte-1wg9q7{margin:0 0 20px}.inner-box.svelte-1wg9q7{display:flex;flex-direction:column;flex-grow:1;padding:30px 20px;margin:0 10px;overflow:hidden;min-width:300px}
\n.zephr-form-tablink.svelte-ky9lgg{display:flex;align-items:center;cursor:pointer;justify-content:space-between;text-decoration:none;color:var(–zephr-color-text-main);font-weight:590;padding:var(–zf-list-subscriptions-section-padding);border-bottom:1px solid var(–zephr-color-background-tinted)}.zephr-form-tablink.svelte-ky9lgg:hover{text-decoration:underline}.zephr-form-tablink.svelte-ky9lgg:last-child{border-bottom:none
\n }
\n.zephr-subscription-list-box-item.svelte-h57nmp.svelte-h57nmp{font-family:var(–zephr-typography-body-font), var(–zephr-typography-body-fallbackFont);color:var(–zephr-color-text-main);max-width:var(–zf-list-subscriptions-container-maxWidth);border-radius:var(–zf-list-subscriptions-container-borderRadius);border:var(–zf-list-subscriptions-container-border);padding:var(–zf-list-subscriptions-container-padding)}.zephr-inner-box.svelte-h57nmp.svelte-h57nmp{display:flex;flex-direction:column;flex-grow:1}.zephr-box-item-information.svelte-h57nmp.svelte-h57nmp{font-size:var(–zf-list-subscriptions-info-fontSize);color:var(–zephr-color-text-tinted);margin-top:8px}.zephr-section.svelte-h57nmp.svelte-h57nmp{padding:var(–zf-list-subscriptions-section-padding);border-bottom:1px solid var(–zephr-color-background-tinted);gap:8px}.zephr-section.svelte-h57nmp.svelte-h57nmp:first-child{padding-top:0;border-bottom:none
\n }.zephr-section.svelte-h57nmp.svelte-h57nmp:last-child{border-bottom:none
\n }.zephr-section.svelte-h57nmp span.svelte-h57nmp{font-weight:590}.zephr-section.svelte-h57nmp h2.svelte-h57nmp{margin:0}
\n.subscriptions-list-container.svelte-2hm0a{margin-top:40px;display:flex;flex-direction:column;gap:40px}
\n.past-subscriptions-link-wrapper.svelte-1gacumx{margin:10px 0}
\n.event-link-wrapper{margin-top:10px}.float-right.svelte-12vtv9v{float:right;margin-top:calc(var(–zephr-input-height) * -1px + 5px)}
\n.bold-label.svelte-121zkre label{font-weight:bold}.read-only-input.svelte-121zkre{border:none;background:none;color:#333;cursor:default;outline:none;flex-grow:1;margin-right:10px;margin-top:15px}.zephr-form-relative-container.svelte-121zkre{display:flex;align-items:center;justify-content:space-between;width:100%}.update-link{white-space:nowrap;text-decoration:none;font-size:0.75em}
\n.bold-label.svelte-121zkre label{font-weight:bold}.read-only-input.svelte-121zkre{border:none;background:none;color:#333;cursor:default;outline:none;flex-grow:1;margin-right:10px;margin-top:15px}.zephr-form-relative-container.svelte-121zkre{display:flex;align-items:center;justify-content:space-between;width:100%}.update-link{white-space:nowrap;text-decoration:none;font-size:0.75em}
\n.zephr-form-ro-attribute{display:flex;align-items:center;height:50px;justify-content:flex-start}.zephr-form-ro-attribute-label{margin-right:10px;&:after {
\n content: “: “;
\n }}
\nhr.svelte-4jb3ht{border-width:1px 0px 0px;margin:20px 0px;border-color:var(–zephr-color-background-tinted)}.session-container.svelte-4jb3ht{padding:15px;display:flex;flex-direction:column}.device-title.svelte-4jb3ht{font-weight:bold;font-size:1.2em;margin-bottom:10px}.current-device.svelte-4jb3ht{color:#777;font-size:0.9em;margin-left:10px}.login-time.svelte-4jb3ht,.browser.svelte-4jb3ht,.country.svelte-4jb3ht{margin-bottom:10px;font-size:0.9em}
\n.sign-out-all.svelte-1gdzu2p{color:#0073e6;cursor:pointer;font-size:1em;margin:20px 0;text-align:center}.sign-out-all.svelte-1gdzu2p:hover{text-decoration:underline}
\n.table.svelte-15e6uru.svelte-15e6uru{display:grid;grid-template-columns:0.7fr 1.4fr 1fr 0.6fr}.table-head.svelte-15e6uru.svelte-15e6uru{display:contents}.table-row.svelte-15e6uru.svelte-15e6uru{display:contents}.table-head.svelte-15e6uru>div.svelte-15e6uru{font-size:13px;padding:13px 10px 10px;border-bottom:1px solid var(–zephr-color-background-tinted)}.table-row.svelte-15e6uru>div.svelte-15e6uru{font-size:var(–zf-info-fontSize);height:60px;padding:0 10px;border-bottom:1px solid var(–zephr-color-background-tinted);display:flex;align-items:center}.table-head.svelte-15e6uru>div.svelte-15e6uru:first-child,.table-row.svelte-15e6uru>div.svelte-15e6uru:first-child{padding-left:0}.table-head.svelte-15e6uru>div.svelte-15e6uru:last-child,.table-row.svelte-15e6uru>div.svelte-15e6uru:last-child{padding-right:0}.taxes.svelte-15e6uru.svelte-15e6uru{color:var(–zephr-color-background-tinted);white-space:pre;font-size:small}
\n.zephr-form-button-group.svelte-s116f2{display:flex;flex-direction:row;gap:12px;margin-top:20px}.zephr-form-back-button.svelte-s116f2{padding:0 20px;border-radius:calc(var(–zephr-button-borderRadius) * 1px);border-style:solid;border-width:calc(var(–zephr-button-borderWidth) * 1px);border-color:var(–zephr-color-action-main);display:flex;justify-content:center;align-items:center;width:100%;background-color:var(–zephr-color-action-main);color:var(–zf-button-color);cursor:pointer}.zephr-form-continue-button.svelte-s116f2{padding:0 20px;border-radius:calc(var(–zephr-button-borderRadius) * 1px);border-style:solid;border-width:calc(var(–zephr-button-borderWidth) * 1px);border-color:var(–zephr-color-action-main);display:flex;justify-content:center;align-items:center;width:100%;background-color:var(–zf-button-color);color:var(–zephr-color-action-main);cursor:pointer}.zephr-form-back-button.svelte-s116f2:hover{background-color:var(–zephr-color-action-tinted);border-color:var(–zephr-color-action-tinted)}.zephr-form-continue-button.svelte-s116f2:hover{background-color:var(–zephr-color-action-tinted);border-color:var(–zephr-color-action-tinted);color:var(–zf-button-color)}.zephr-form-back-button.svelte-s116f2:not(inputHeight){height:calc(var(–zephr-button-height) * 1px)}.zephr-form-continue-button.svelte-s116f2:not(inputHeight){height:calc(var(–zephr-button-height) * 1px)}
\n.zephr-form-button.svelte-16hrghb{padding:0 20px;text-decoration:none;text-transform:capitalize;border-radius:calc(var(–zephr-button-borderRadius) * 1px);font-size:var(–zf-button-fontSize);font-weight:normal;cursor:pointer;border-style:solid;border-width:calc(var(–zephr-button-borderWidth) * 1px);border-color:var(–zephr-color-action-tinted);transition:backdrop-filter 0.2s, background-color 0.2s;display:flex;justify-content:center;align-items:center;width:100%;background-color:var(–zephr-color-action-main);color:var(–zf-button-color);position:relative;overflow:hidden;font-family:var(–zf-root-fontFamily);height:calc(var(–zephr-button-height) * 1px)}.zephr-form-button.svelte-16hrghb:hover{background-color:var(–zephr-color-action-tinted);border-color:var(–zephr-color-action-tinted);color:var(–zf-button-color)}.zephr-form-button-top-margin.svelte-16hrghb{margin-top:20px}
\n.recipient-name-section.svelte-wt5yoy{margin-top:1rem;margin-bottom:1rem}.field.svelte-wt5yoy{margin-bottom:0.5rem}label.svelte-wt5yoy{display:block;margin-bottom:0.5rem;color:var(–zephr-color-text-tinted);font-family:var(–zf-root-fontFamily)}input.svelte-wt5yoy{width:100%;padding:0.5rem;border:calc(var(–zephr-input-borderWidth) * 1px) solid var(–zephr-input-borderColor);border-radius:calc(var(–zephr-input-borderRadius) * 1px);background-color:var(–zf-input-bgColor);color:var(–zephr-color-text-main);font-family:var(–zf-root-fontFamily)}input.svelte-wt5yoy::placeholder{color:var(–zephr-color-background-tinted);font-family:var(–zf-root-fontFamily)}input.svelte-wt5yoy:focus{outline:none;border-color:var(–zephr-color-action-main)}.error.svelte-wt5yoy{border-color:var(–zephr-color-warning-main) !important}.error-text.svelte-wt5yoy{color:var(–zephr-color-warning-main);font-size:0.875em;margin-top:0.25rem;font-family:var(–zf-root-fontFamily)}
\n.recipient-email-section.svelte-17rjebp{margin-bottom:1rem}.field.svelte-17rjebp{margin-bottom:0.5rem}label.svelte-17rjebp{display:block;margin-bottom:0.5rem;color:var(–zephr-color-text-tinted);font-family:var(–zf-root-fontFamily)}input.svelte-17rjebp{width:100%;padding:0.5rem;border:calc(var(–zephr-input-borderWidth) * 1px) solid var(–zephr-input-borderColor);border-radius:calc(var(–zephr-input-borderRadius) * 1px);background-color:var(–zf-input-bgColor);color:var(–zephr-color-text-main);font-family:var(–zf-root-fontFamily)}input.svelte-17rjebp::placeholder{color:var(–zephr-color-background-tinted);font-family:var(–zf-root-fontFamily)}input.svelte-17rjebp:focus{outline:none;border-color:var(–zephr-color-action-main)}.error.svelte-17rjebp{border-color:var(–zephr-color-warning-main) !important}.error-text.svelte-17rjebp{color:var(–zephr-color-warning-main);font-size:0.875em;margin-top:0.25rem;font-family:var(–zf-root-fontFamily)}
\n.recipient-address-section.svelte-hqngij{margin-bottom:1rem}.address-main-label.svelte-hqngij{display:block;margin-bottom:0.75rem;color:var(–zephr-color-text-tinted);font-family:var(–zf-root-fontFamily);font-weight:600}.address-fields.svelte-hqngij{display:grid;grid-template-columns:repeat(2, 1fr);gap:1rem}.full-width.svelte-hqngij{grid-column:1 \/ -1}.field.svelte-hqngij{margin-bottom:0.5rem}label.svelte-hqngij{display:block;margin-bottom:0.5rem;color:var(–zephr-color-text-tinted);font-family:var(–zf-root-fontFamily)}input.svelte-hqngij{width:100%;padding:0.5rem;border:calc(var(–zephr-input-borderWidth) * 1px) solid var(–zephr-input-borderColor);border-radius:calc(var(–zephr-input-borderRadius) * 1px);background-color:var(–zf-input-bgColor);color:var(–zephr-color-text-main);font-family:var(–zf-root-fontFamily)}input.svelte-hqngij::placeholder{color:var(–zephr-color-background-tinted);font-family:var(–zf-root-fontFamily)}input.svelte-hqngij:focus{outline:none;border-color:var(–zephr-color-action-main)}.error-text.svelte-hqngij{color:var(–zephr-color-warning-main);font-size:0.875em;margin-top:0.25rem;font-family:var(–zf-root-fontFamily)}@media(max-width: 640px){.address-fields.svelte-hqngij{grid-template-columns:1fr}}
\n.recipient-message-section.svelte-90amkz{margin-top:1rem;margin-bottom:1rem}.field.svelte-90amkz{margin-bottom:0.5rem}label.svelte-90amkz{display:block;margin-bottom:0.5rem;color:var(–zephr-color-text-tinted);font-family:var(–zf-root-fontFamily)}textarea.svelte-90amkz{width:100%;min-height:100px;resize:vertical;padding:0.5rem;border:calc(var(–zephr-input-borderWidth) * 1px) solid var(–zephr-input-borderColor);border-radius:calc(var(–zephr-input-borderRadius) * 1px);background-color:var(–zf-input-bgColor);color:var(–zephr-color-text-main);font-family:var(–zf-root-fontFamily)}textarea.svelte-90amkz::placeholder{color:var(–zephr-color-background-tinted);font-family:var(–zf-root-fontFamily)}textarea.svelte-90amkz:focus{outline:none;border-color:var(–zephr-color-action-main)}
\n.zephr-form-input-wrapper.svelte-1wfl3xs{display:flex;flex-direction:column;margin-bottom:16px;width:100%}label.svelte-1wfl3xs{margin-bottom:8px;font-weight:500}input.svelte-1wfl3xs{padding:12px;border-radius:var(–input-border-radius, 4px);border:var(–input-border-width, 1px) solid var(–input-border-color, #ccc);font-size:16px;height:var(–input-height, 50px);box-sizing:border-box}input.svelte-1wfl3xs:focus{outline:none;border-color:var(–color-action-main, #006EDB)}input.error.svelte-1wfl3xs{border-color:var(–color-warning-main, #D90B00)}.error-message.svelte-1wfl3xs{color:var(–color-warning-main, #D90B00);font-size:14px;margin-top:4px}.required.svelte-1wfl3xs{color:var(–color-warning-main, #D90B00)}
\n.zephr-form-max-width{max-width:var(–zf-container-maxWidth);margin:auto}.zephr-form-content.svelte-cde0t0{padding:var(–zf-container-padding);background-color:var(–zf-container-bgColor);border:var(–zf-container-border);border-radius:var(–zf-container-borderRadius)}.zephr-payment-options-content.svelte-cde0t0{background-color:transparent;border:none;border-radius:0}.close-button-container.svelte-cde0t0{text-align:right;width:100%;margin-bottom:15px}.close-button.svelte-cde0t0{cursor:pointer;display:inline;padding:7px;min-width:32px;min-height:32px;border-radius:16px;margin:1px}.loading-placeholder.svelte-cde0t0{display:flex;justify-content:center;align-items:center;min-height:200px}
\n.zephr-form{–zf-root-fontSize:16px;–zf-root-fontFamily:var(–zephr-typography-body-font), var(–zephr-typography-body-fallbackFont);–zf-container-maxWidth:440px;–zf-container-padding:20px;–zf-container-margin:20px auto;–zf-container-border:none;–zf-container-borderRadius:calc(var(–zephr-input-borderRadius) * 1px);–zf-container-color:var(–zephr-color-text-main);–zf-container-bgColor:var(–zephr-color-background-main, transparent);–zf-info-fontSize:14px;–zf-subtext-fontSize:12px;–zf-link-color:#6ba5e9;–zf-input-fontSize:var(–zf-root-fontSize);–zf-input-bgColor:var(–zephr-color-background-main, transparent);–zf-button-fontSize:calc(var(–zephr-button-fontSize, 16) * 1px);–zf-button-color:#fff;–zf-password-valid-color:#7bcb7f;–zf-password-invalid-color:#c4c4c4;–zf-payment-options-fontSize:var(–zf-subtext-fontSize);–zf-payment-options-color:var(–zephr-color-text-main);–zf-payment-options-bgColor:var(–zf-container-bgColor);–zf-payment-options-border:calc(var(–zephr-input-borderWidth) * 1px) solid var(–zephr-input-borderColor);–zf-payment-options-borderRadius:calc(var(–zephr-input-borderRadius) * 1px);–zf-payment-options-highlighted-color:var(–zephr-color-text-main);–zf-payment-options-highlighted-bgColor:var(–zephr-color-accent-main);–zf-payment-summary-fontSize:var(–zf-subtext-fontSize);–zf-payment-summary-color:var(–zephr-color-text-main);–zf-payment-summary-bgColor:var(–zf-input-bgColor);–zf-payment-summary-border:calc(var(–zephr-input-borderWidth) * 1px) solid var(–zephr-input-borderColor);–zf-payment-summary-borderRadius:calc(var(–zephr-input-borderRadius) * 1px);–zf-list-subscriptions-container-maxWidth:630px;–zf-list-subscriptions-container-padding:24px;–zf-list-subscriptions-section-padding:16px 0px;–zf-list-subscriptions-container-border:calc(var(–zephr-input-borderWidth) * 1px) solid var(–zephr-input-borderColor);–zf-list-subscriptions-container-borderRadius:calc(var(–zephr-input-borderRadius) * 1px);–zf-list-subscriptions-info-fontSize:var(–zf-info-fontSize)}.zephr-form.svelte-jjl1p8{color:var(–zf-container-color);margin:var(–zf-container-margin);font-size:var(–zf-root-fontSize);font-family:var(–zf-root-fontFamily)}.zephr-form *{box-sizing:border-box}:where(.zephr-form) button{text-transform:unset;overflow:visible;font-family:var(–zf-root-fontFamily, unset);font-size:var(–zf-root-fontSize, unset);line-height:unset;margin:unset;padding:unset;border:unset;background:unset;&:hover, &:focus-visible {
\n border: unset;
\n background: unset;
\n }}.zephr-form-disabled-div{pointer-events:none;opacity:0.8}.zephr-form-relative-container{position:relative}.zephr-form-flex-container{display:flex}.zephr-form-input-inner-button{cursor:pointer;position:absolute;top:50%;transform:translateY(-50%);right:5px;padding:10px 5px}.zephr-form-input-inner-text{color:var(–zephr-color-text-main);font-size:var(–zf-subtext-fontSize);font-weight:bold;font-family:var(–zf-root-fontFamily)}
\n]]><\/p>\n