The trials included in the analysis came from more than a dozen countries and involved over 2,500 participants with sleep disturbances across all age groups.<\/p>\n
Watch the clip below for a summary of the research:<\/p>\n
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When researchers at the Harbin Sport University in China crunched the numbers, they found that high-intensity yoga for less than 30 minutes, twice a week, was the best exercise antidote for poor sleep.<\/p>\n
Walking was the next best form of physical activity, followed by resistance exercise<\/a>. Positive results were seen in as few as 8 to 10 weeks.<\/p>\n Related: These 4 Simple Exercises Could Help Break Your Insomnia<\/a><\/p>\n The findings are somewhat inconsistent with a 2023 meta-analysis<\/a>, which found that aerobic exercise or mid-intensity exercise three times a week is the most effective way to improve sleep quality in individuals with sleep disturbances<\/a>.<\/p>\n One of the studies included in that review, however, did indicate that yoga had more significant effects on sleep outcomes than other exercise types.<\/p>\n What’s more, yoga can be difficult to categorize<\/a> as either aerobic or anaerobic, and its intensity can vary depending on the technique used.<\/p>\n Perhaps these differences in practice can explain why the outcomes differ from trial to trial.<\/p>\n The most recent meta-analysis cannot explain why yoga may be particularly beneficial for sleep, but several possibilities exist.<\/p>\n Not only can yoga raise the heart rate and push the muscles, it can also regulate breathing. Research indicates<\/a> that breath control can activate the parasympathetic nervous system<\/a>, which is involved in ‘rest and digestion<\/a>‘.<\/p>\n Some studies<\/a> even suggest yoga regulates brainwave activity<\/a> patterns, which could promote<\/a> deeper sleep.<\/p>\n But while robust<\/a> evidence<\/a> suggests that exercise in general is beneficial for sleep, studies that compare specific exercises<\/a> and their long-term effects are lacking.<\/p>\n “Caution should be exercised when interpreting findings from studies on sleep disturbances, given the limited number of studies included and the unique characteristics of the sleep disturbances population,” warn<\/a> researchers at Harbin Sport University.<\/p>\n Related: Humans Used to Sleep Twice Every Night. Here’s Why It Vanished.<\/a><\/p>\n Our bodies<\/a> and brains are all different<\/a>, and there’s no one-size-fits-all solution to insomnia<\/a> or other sleep disturbances.<\/p>\n Sweating on a yoga mat is just one available option of many<\/a>.<\/p>\n![\"A](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2025\/11\/Older-people-doing-yoga-outdoors.jpg\")
Researchers found that high-intensity yoga for less than 30 minutes, twice a week, was the best exercise antidote for poor sleep. (Vlada Karpovich\/Pexels<\/a>)<\/p>\n![\"Subscribe](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2025\/11\/health-newsletter-subscribe-promo-final-642x337.jpg\")
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