A meta-analysis of 30 trials in more than 12 countries found that regular high-intensity yoga is more likely to improve your sleep than weight exercises, aerobic exercise, Chinese exercise and walking, reports Carly Cassella for Science Alert. Breath control might be the reason yoga is most helpful for sleep. Walking is next best.
More than 2,500 people of different ages, with trouble sleeping, participated in the trials. Specifically, the researchers found that less than 30 minutes of high-intensity yoga two times a week delivers the best sleep. Regulating your breathing, getting your heart rate up and working your muscles all could contribute to better sleep.
Here’s a link to a video that explains the research findings:
According to the researchers, better sleep happens within two or three months from high-intensity yoga twice-weekly. Walking and resistance exercise also leads to better sleep relatively quickly.
Of note, another big study found that medium intensity aerobic exercise three times weekly is the best recipe for good sleep in people struggling to sleep.
Notwithstanding the finding, the researchers advise: “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.” Everyone is different.
Here’s more from Just Care:
- The hidden costs of sleep apnea
- You likely need more sleep than you think
- Seven tips for getting a good night’s sleep
- Early to bed means a more active lifestyle
- This is your brain on exercise
