The Summary
Researchers conducted a systematic review and network meta-analysis of 22 randomized controlled trials involving 1,348 participants to determine which exercises best treat insomnia. They evaluated 13 interventions, including yoga, Tai Chi, walking, and strength training. The findings revealed that yoga, Tai Chi, and walking or jogging were the most effective. Yoga significantly increased total sleep time by over 110 minutes on average and reduced nighttime awakenings. Walking or jogging drastically lowered insomnia severity scores, while Tai Chi improved overall sleep quality and reduced the time it takes to fall asleep.
Why this is interesting
We have long known that exercise helps you sleep, but pinpointing exactly which workouts work best for clinically diagnosed insomnia has been tricky. This study shows that you do not need grueling, high-intensity workouts to catch better rest. Gentle, mindful movements like yoga and Tai Chi, or a simple walk, are highly effective at extending sleep duration and cutting down on tossing and turning. For anyone exhausted by sleepless nights, these accessible, low-impact activities offer a powerful, drug-free way to reclaim a restful night.