It’s no secret that regular exercise can help you sleep better—but which types of physical activity are best when you really, really need more shut-eye?
According to a new study, several standouts may be especially effective for easing insomnia: yoga, Tai Chi, and walking or jogging.
Chronic insomnia affects about 12% of Americans and can significantly impact both health and quality of life. While cognitive behavioral therapy remains the gold-standard treatment, this new research points to a natural alternative—especially for those who may have limited access to therapy, said Swetha Gogineni, MD, a pulmonologist and sleep medicine physician at UCLA Health.
“Previous studies have analyzed the impact of acute exercise versus more consistent exercise on sleep and others have grouped exercise together as a whole,” said Gogineni, who wasn’t involved with the research. “This study delineates between the different types of exercise.”
To investigate which types of exercise might improve nighttime sleep, researchers analyzed 22 randomized controlled trials involving 1,348 people with either insomnia symptoms or clinically diagnosed insomnia, based on standard diagnostic criteria.
The studies examined 13 strategies, including non-exercise treatments like cognitive behavioral therapy and massage for comparison, as well as:
- Yoga
- Tai Chi
- Walking or jogging
- A mix of cardio and strength training
- Strength training alone
- Cardio combined with CBT
- Mixed cardio
As expected, cognitive behavioral therapy had “broad-spectrum and durable effects” on sleep, the researchers noted.
Among the exercises examined, yoga showed the most promise—it was associated with a nearly two-hour increase in total sleep time, an almost 16% improvement in sleep efficiency, and a roughly 30-minute reduction in sleep onset.
Walking or jogging was linked to an almost 10-point improvement in insomnia severity as measured by the researchers’ scoring system, while Tai Chi was associated with a more than 50-minute increase in total sleep time and a roughly 25-minute reduction in the time it took to fall asleep.
“The findings of this study further underscore the therapeutic potential of exercise interventions in the treatment of insomnia,” the authors concluded.
Still, the study has limitations. The authors noted that 15 of the included trials—about 68%—had design or methodological flaws, and some were small in size.
Michael A. Grandner, PhD, director of the Sleep & Health Research Program and associate professor of psychiatry at the University of Arizona College of Medicine, told Health that it was difficult to assess the new research because it didn’t cite or link directly to the studies it reviewed.
According to Grandner, exercise “can increase daytime energy levels, mood, cognition, and other effects that may counteract the negative effects of insomnia.”
Walking or jogging may improve sleep through a “synergistic effect,” the authors noted, including by lowering cortisol while boosting melatonin.
As for yoga, some research suggests that its focus on controlled breathing and body awareness may increase levels of GABA—a neurotransmitter that helps promote sleep. Tai Chi may also support better rest by encouraging relaxation and enhancing emotional regulation, the study authors added.
If you’re struggling with insomnia, Grandner recommends reaching out to a behavioral sleep medicine expert or a board-certified sleep physician. You can find providers through the websites of the Society of Behavioral Sleep Medicine and the American Academy of Sleep Medicine.
While the study highlighted that certain types of exercise may be especially helpful for improving sleep, Grandner encouraged people to “feel free to explore” what works best for them. “In general, you should pick an activity you enjoy and can stick to,” Gogineni told Health.
The American Heart Association recommends that adults aim for at least 150 minutes of moderate physical activity per week.
“Exercise in relation to sleep is not about getting you tired,” Grandner said. “It’s about improving your mind and body to better be able to sleep.”
