An international meta-analysis of 30 clinical studies shows that regular intensive yoga practice improves sleep significantly more than walking, strength training, aerobics or Eastern practices such as qigong and tai chi.
The study involved more than 2,500 people with sleep disorders of different ages from dozens of countries. The results of the work were published in “Sleep and Biological Rhythms“.
The best result was observed in those who practiced yoga for less than half an hour twice a week. After 8-10 weeks, sleep becomes deeper and of better quality. Walking is next in effectiveness, followed by strength training.
The authors note that yoga not only strengthens muscles and speeds up the heart rate, but also regulates breathing, activating the parasympathetic nervous system, which is responsible for rest and recovery. In addition, the practice can affect brain rhythms, promoting deeper stages of sleep.
At the same time, the researchers warn: although any physical activity improves sleep, there is no universal recipe for insomnia. Results may vary depending on individual characteristics and the chosen technique.