Yoga Outperforms Other Exercises for Better Sleep, Study Finds

Yoga may be the best exercise for tackling sleep disorders, according to a new study. Published in Sleep and Biological Rhythms, the research analysed 30 clinical trials comparing different physical activities. The findings suggest that not all exercise works the same way—and yoga stands out as particularly effective. The study reviewed various forms of physical activity, from walking to strength training. Among them, yoga produced the most noticeable improvements in sleep quality. Participants who practised high-intensity yoga for 30 minutes, twice a week, saw the best results within 8 to 10 weeks.

The type of exercise appears more important than simply how long it lasts. Walking ranked as the second most helpful activity, followed by strength exercises. Researchers believe yoga's unique mix of movement and controlled breathing plays a key role. These elements may activate the parasympathetic nervous system, which helps the body relax. Some evidence also hints that yoga could alter brainwave patterns, encouraging deeper sleep.

However, the study did not track how many countries the trials came from. Scientists also stressed that sleep problems vary widely between individuals. What works for one person might not suit another, meaning no single exercise guarantees better rest. While the results highlight yoga's potential, experts call for more high-quality research. Further studies could confirm its benefits and explain exactly how it improves sleep. For now, the findings offer a clear starting point for those struggling with restless nights.