Yoga, Tai Chi and walking are recognized as effective methods of combating insomnia

Insomnia is not just about difficulty falling asleep. It is associated with serious mental and physical health risks, including dementia and heart disease. Although cognitive behavioral therapy (CBT) is considered the gold standard of treatment, its effectiveness is limited by a shortage of specialists. The authors of the study examined which types of physical activity are most beneficial for sleep by analyzing 22 randomized trials involving 1,348 people.

The comparison covered 13 types of interventions, from CBT and massage to various forms of exercise. Among sports practices, yoga, tai chi, walking or running, strength training and their combinations with aerobics or therapy were studied. The duration of the programs ranged from 4 to 26 weeks.

The results were impressive:

• Yoga increased total sleep time by almost 2 hours, improved sleep efficiency by 15%, reduced nighttime awakenings, and accelerated falling asleep.
• Walking or running reduced the severity of insomnia symptoms by almost 10 points.
• Tai Chi improved sleep quality by 4 points, added about 50 minutes of sleep per night, and reduced nighttime awakenings by half an hour.

Tai Chi stood out in particular — it showed a steady improvement in all sleep parameters, both subjectively and objectively, even two years after the start of classes. Researchers attribute this to a decrease in the activity of the sympathetic nervous system, increased emotional regulation and a decrease in inflammatory processes.

Yoga, in turn, helps combat anxiety and “mental noise” through attention to breathing, body awareness, and meditative elements. And aerobic exercise—such as walking or running—improves melatonin production, reduces cortisol levels, and deepens sleep phases.

Although many of the included studies had methodological limitations and small samples, the authors emphasize: These types of activities have a number of advantages — they are affordable, inexpensive, do not cause side effects, and can be integrated into daily life and the primary care system.

The researchers’ conclusion is clear: physical activity can and should be considered as an independent treatment for insomnia, and not just as an adjunct to therapy. Although it is not yet possible to say exactly which form of exercise helps with which type of insomnia, further research will help to choose personal strategies for each patient.