New Study Identifies Exercise Type That Significantly Improves Sleep Quality - Video

A new meta-analysis published in Sleep and Biological Rhythms suggests that yoga may be one of the most effective exercises for improving long-term sleep quality. The study analyzed 30 randomized controlled trials involving over 2,500 participants with sleep disturbances across multiple countries and age groups.

Researchers from Harbin Sport University found that high-intensity yoga performed for less than 30 minutes, twice a week, delivered the strongest improvements in sleep. Benefits were observed within 8–10 weeks. Among other physical activities, walking ranked second, followed by resistance training, aerobic exercise, and traditional practices such as Tai Chi and Qi Gong.

Yoga’s effectiveness may stem from its combined physical and mental benefits. In addition to improving strength and flexibility, yoga emphasizes breath control, which can activate the parasympathetic nervous system—the body’s “rest and digest” mode. This may help reduce stress, regulate heart rate, and prepare the body for sleep. Some evidence also suggests yoga may influence brainwave activity, promoting deeper and more restorative sleep cycles.

However, findings across studies are not entirely consistent. A 2023 meta-analysis suggested that moderate-intensity aerobic exercise performed three times weekly may be most effective for improving sleep. Differences in yoga styles, intensity, and study populations may explain these variations. Researchers emphasize that more high-quality studies are needed to confirm the long-term effects of specific exercise types.

Interestingly, another 2025 study found that Tai Chi produced sleep improvements comparable to cognitive behavioral therapy for insomnia (CBT-I) over time. Although CBT-I showed faster initial results, Tai Chi participants achieved similar long-term benefits.

Overall, while exercise in general supports better sleep, yoga stands out as a promising, accessible option for improving sleep quality over time.

REFERENCE: Li, L., An, J., Wang, D. et al. Which exercise prescription is most effective for patients with sleep disorders?: a network meta-analysis of 30 randomized controlled trials. Sleep Biol. Rhythms 23, 355–372 (2025). https://doi.org/10.1007/s41105-025-00596-7