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

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.

Validated sleep measures like the Pittsburgh Sleep Quality Index (PSQI) and the Insomnia Severity Index (ISI) were used alongside objective metrics such as sleep efficiency, total sleep time, and time taken to fall asleep.

Tai Chi stood out for its long-term benefits, outperforming other interventions in both subjective and objective sleep measures for up to two years.

The study concludes: “The findings of this study further underscore the therapeutic potential of exercise interventions in the treatment of insomnia, suggesting that their role may extend beyond adjunctive support to serve as viable primary treatment options.” Given their affordability, minimal side effects, and accessibility, these forms of exercise are ideal candidates for integration into mainstream healthcare strategies.

Reference: Zhi-jun Bu, Feng-shuang Liu, Md Shahjalal, Yi-ke Song, Meng-chi Li, Rong-er Zhuo, Qing-hong Zhong, Ya-wen Du, Chen-ge Lu, Zi-han Yang, Han-yu Yang, Pu Zhong, Jian-ping Liu, Zhao-lan Liu. Effects of various exercise interventions in insomnia patients: a systematic review and network meta-analysis. BMJ Evidence-Based Medicine, 2025; bmjebm-2024-113512 DOI: 10.1136/bmjebm-2024-113512