Struggling with Sleep? These Exercises Might Be Better Than Pills: Study Suggests

Yoga, Tai Chi, and walking or jogging may offer the most effective exercise-based solutions for improving sleep quality and treating insomnia, according to a new pooled data analysis published in the journal BMJ Evidence-Based Medicine.

Insomnia, marked by difficulty falling or staying asleep and early morning awakening, affects 4–22% of thttps://youtu.be/ANlMfIO-l-k?si=FBUVWkMf6hwlEm-The population. It is linked to increased risks of dementia, cardiovascular disease, and other health conditions. While cognitive behavioral therapy is effective, access is often limited due to a shortage of trained therapists, and medications can bring undesirable side effects. To bridge the knowledge gap around the most beneficial forms of exercise for sleep, researchers conducted a large-scale comparative analysis to identify the most effective exercise strategies.

Researchers reviewed randomized controlled trials published up to April 2025 and included 22 studies involving 1,348 adults with insomnia. Participants were assigned to 13 different treatment approaches, including seven types of exercise: yoga; Tai Chi; walking or jogging; strength training; aerobic plus strength training; aerobic combined with therapy; and mixed aerobic activities. The remaining approaches included cognitive behavioral therapy, sleep hygiene, acupuncture/massage, Ayurveda, and standard treatments such as lifestyle changes. These interventions ranged from 4 to 26 weeks.