YOGA? IT CAN HELP YOU SLEEP!

 SLEEP......

Unrolling a yoga mat and moving with your breath may be one of the most effective long-term strategies for better sleep. A recent meta-analysis of 30 randomized controlled trials found that regular, high-intensity yoga had stronger links to improved sleep than walking, resistance training, aerobic exercise, mixed exercise programs, or traditional Chinese practices like tai chi and qi gong.

The analysis, which drew from more than 2,500 participants across 13 countries, focused on people of all ages who struggled with sleep. When researchers at Harbin Sport University in China reviewed the data, they discovered that the biggest benefits came from practicing high-intensity yoga for less than 30 minutes, twice a week. Walking ranked as the next best option, followed by resistance training. Improvements were often noticeable within 8 to 10 weeks.

Interestingly, these results differ somewhat from a 2023 review that highlighted aerobic or moderate-intensity exercise three times a week as the top choice for enhancing sleep quality. Still, one of the studies in that earlier review also concluded that yoga outperformed other types of physical activity in improving sleep outcomes.

Part of the discrepancy may lie in how yoga is defined. Unlike traditional exercise categories, yoga can blend aerobic and anaerobic elements, with intensity shifting widely depending on the style and technique practiced.

While this latest analysis doesn’t fully explain why yoga works so well for sleep, researchers point to several possibilities. Beyond elevating heart rate and engaging muscles, yoga emphasizes controlled breathing, which can activate the parasympathetic nervous system—the body’s “rest and digest” mode. Some studies also suggest that yoga influences brainwave patterns in ways that encourage deeper, more restorative sleep.

That said, researchers caution against overgeneralizing. The number of available studies is still limited, and sleep disturbances vary greatly from person to person. What works for one individual may not work for another.

The takeaway? Exercise in almost any form supports healthier sleep, but yoga may offer an especially powerful option for those struggling to rest. The findings were published in Sleep and Biological Rhythms.

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