The Top 3 Exercises for Better Sleep: Yoga, Tai Chi, Walking, and More

Improving Sleep with Exercise

Practicing yoga, Tai Chi, walking, and jogging can significantly improve sleep quality and help manage insomnia, according to a recent meta-study. The research, which analyzed 22 studies involving over 1,300 participants, found these exercises to be as effective as cognitive behavioral therapy for insomnia (CBT-i).

Key Findings:

• Yoga can increase sleep duration by nearly two hours and enhance sleep efficiency by 15%, also reducing the time it takes to fall asleep.
• Tai Chi can improve sleep quality scores by over four points, extend total sleep time by almost an hour, and its benefits can last up to two years.
• Walking or jogging may reduce insomnia severity by nearly 10 points.

Why Exercise Helps Sleep

These activities likely reduce sympathetic nervous system activity—our fight-or-flight response—leading to a calmer, more relaxed state conducive to sleep. They activate the parasympathetic nervous system and lower cortisol levels, helping to down-regulate arousal and promote restful sleep.

While therapy like CBT-i remains the gold standard, incorporating regular exercise into your routine can serve as a practical, long-term strategy for better sleep health. Ensuring adequate sleep is vital, with adults recommended to aim for seven to nine hours each night.

The study was published in BMJ Evidence-Based Medicine and provides compelling evidence for exercise as an accessible tool to combat insomnia.