A new study published in the journal BMJ Evidence-Based Medicine has shown that exercise, particularly Tai Chi, yoga, and jogging, is effective for improving sleep and combating insomnia.
The study was a systematic review and network meta-analysis that included a total of 22 randomized controlled trials featuring over 1,300 patients and seven different exercise-based interventions. Each individual study examined the effects of exercise on sleep, including factors such as sleep quality and the alleviation of insomnia. The seven types of exercises in the analysis included yoga, Tai Chi, walking/jogging, aerobic plus strength exercise, strength training alone, aerobic exercise combined with therapy, and mixed aerobic exercises. The goal of the study was to see which exercise types were most effective for improving sleep.
The results showed that of the exercises studied, yoga, Tai Chi, and walking/jogging had the largest effects on sleep. Yoga caused a large increase in total sleep time, improved sleep efficiency, and reduced the likelihood of waking up after falling asleep. Tai Chi resulted in increased sleep efficiency scores, longer sleep times, and reduced time spent awake after falling asleep. Walking or jogging greatly reduced insomnia severity.
The researchers noted that the effect of each intervention has a plausible biological explanation. Yoga and Tai Chi may both change brain activity in positive ways, leading to effects like more calmness, less anxiety, and fewer depressive symptoms. The combination of movement and breathwork may also promote emotional regulation and reduce “mental chatter,” which could help with sleep. Similarly, walking and jogging may improve emotional regulation and reduce stress. The extra caloric expenditure caused by walking or jogging may also help people fall asleep faster, reducing insomnia symptoms. While most sleep guidelines don’t put a strong emphasis on exercise, the results of this study suggest that it may significantly improve sleep quality and timing.
Sources: BMJ Evidence-based Medicine, Science Daily