Exercise has long been thought to improve the quantity and quality of a person’s sleep \u2014 a new study shows which forms of exercise are most likely to benefit people battling insomnia.<\/p>\n
Exercise has long been thought to improve the quantity and quality of a person\u2019s sleep. A new study<\/a> shows which forms of exercise are most likely to benefit people battling insomnia.\n<\/p>\n A Maryland-based physician said the study concluded that compared with several more intense exercise regiments, yoga and tai chi provided the most relief for insomnia, which is characterized by difficulties falling asleep, staying asleep, inability to fall back to sleep and early morning waking.<\/p>\n \u201cThe recent research analysis looked at 22 randomized controlled trials, and had over 1,300 participants, who either had been diagnosed with insomnia or had symptoms of insomnia,\u201d said Dr. Jennifer Gourdin<\/a>, a sports medicine physician with Kaiser Permanente in Silver Spring, Maryland.<\/p>\n The study looked at 13 interventions, including cognitive therapy, lifestyle changes and seven exercise-based interventions: yoga, tai chi, walking or jogging, aerobic plus strength exercise, strength training alone, aerobic exercise combined with therapy, and mixed aerobic exercises.<\/p>\n \u201cWhat they found is that exercises like yoga, tai chi, walking and jogging all were linked to improved sleep,\u201d Gourdin said. \u201cYoga increased sleep time by up to two hours, and tai chi increased sleep time by 50 minutes.\u201d<\/p>\n In addition, \u201cwalking and jogging helped to decrease the severity of insomnia symptoms,\u201d Gourdin said.<\/p>\n According to the American Academy of Sleep Medicine, 30-35% of adults experience brief symptoms of insomnia.<\/p>\n \u201cIf you have difficulty falling or staying asleep for three or more nights per week, and that lasts for three or more months out of the year, you should talk to your doctor,\u201d Gourdin said.<\/p>\n U.S. Centers for Disease Control and Prevention\u2019s National Health Interview Survey in 2020 found 17.8% of adults had trouble staying asleep most days or every day, and 14.5% reported trouble falling asleep most days or every day in the past 30 days.<\/p>\n Gourdin said the benefits of exercising while awake are well documented.<\/p>\n \u201cWe know exercise helps to improve your mood, your energy levels, and helps to regulate stress hormones, like cortisol levels,\u201d Gourdin said.<\/p>\n