Which Type Of Exercise Is Most Effective For Sleep?

Science has long shown working out regularly can help us get a good night’s shuteye, but new research has pinpointed exactly which forms of exercise are the most beneficial for sleep. 

The study, published in BMJ Evidence-Based Medicine, saw researchers in China reviewing 12 clinical trials to assess how 13 different factors impacted sleep. This included cognitive behavioural therapy (CBT), acupuncture and bedtime routines, as well as exercise, with seven types explored: yoga, Tai Chi, walking or jogging, aerobic and strength training, strength training alone, aerobic exercise paired with therapy, and aerobic routines. So which ones yield the most impressive results?

Which Types Of Exercise Help You Sleep Better?

Yoga

Yoga is all about bringing calm to the body and mind, so it’s no surprise this form of exercise proved the most beneficial for sleep. Scientists found practising yoga can increase sleep time by almost two hours, improve sleep efficiency by 15 percent, reduce time spent awake during the night by nearly one hour, and shorten the time taken to get to sleep by 30 minutes. 

This isn’t the first piece of evidence linking yoga to better sleep, either. A US survey from 2012 found over 55 percent of people who did yoga found it helped them sleep better, with 85 percent of people saying it reduced stress. 

So just why is it so good? ‘Yoga may alter brain activity, thereby alleviating anxiety and depressive symptoms, which often interfere with a good night’s sleep,’ the study’s authors explained. The ancient practice has also been proven to stimulate melatonin (the hormone which regulates sleep cycles) and it often incorporates breathwork, which activates the parasympathetic nervous system, reducing stress. 

Yin and restorative yoga are the best styles for the evening – specifically, instructors often recommend doing poses like child’s pose, butterfly, reclined butterfly and cat-cow before bed to reap the benefits.

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Tai Chi

A Chinese martial art, Tai Chi is all about slow, gentle movements – often described as ‘meditation in motion’. It was found to be one of the most effective forms of exercise for sleep, increasing sleep time by more than 50 minutes, and cutting time spent awake by over 30 minutes. Not only that, but the study deemed Tai Chi superior for boosting sleep quality.

Researchers put this down to the emphasis on breath control, which lowers hyperarousal – the feeling of being on edge. ‘It’s combination of meditative movement and mindfulness may promote emotional regulation and reduce anxiety,’ they concluded. This is supported by numerous other studies, including this review from 2017 and a recent study which highlighted the sleep benefits of Tai Chi in older adults.

Walking & Jogging

If you’re struggling with insomnia, walking or jogging may be the best option, according to the study. Scientists found these two forms of exercise can reduce cortisol levels – AKA the stress hormone – as well as boosting melatonin. Similarly, a study published in Sleep Journal found participants who upped their step count by 2,000 a day saw improvements in their sleep quality. A morning walk may be especially beneficial, as exposure to sunlight first thing can help regulate your circadian rhythm.