Khaberni - It seems that practicing yoga is not only for improving physical fitness and mental tranquility, but it may also be one of the most effective choices for improving long-term sleep quality, according to the latest scientific research.
According to a new analysis, practicing yoga regularly and with high intensity is associated with a notable improvement in sleep quality, surpassing activities such as walking, resistance exercises, aerobic exercises, and even some traditional Chinese practices like Qi Gong and Tai Chi.
The analysis included more than 2,500 participants from various countries suffering from sleep disorders, where researchers at Harbin Sport University in China found that practicing high-intensity yoga for no more than 30 minutes, twice a week, might be the optimal choice for improving sleep.
The results also showed that walking comes in second place, followed by resistance exercises, with improvements observed during a period ranging from 8 to 10 weeks only.
There are several hypotheses about the impact of yoga on sleep, the most prominent being its role in regulating breathing; which may activate the parasympathetic nervous system responsible for rest and digestion states.
Some research also indicates that yoga may help regulate brain wave patterns; enhancing deep sleep.
In general, evidence confirms that exercising is beneficial for sleep, but studies comparing specific types of exercises and their long-term impacts are still limited; necessitating further high-quality research.
In this context, researchers at Harbin Sport University emphasized the need to be cautious when interpreting the results of studies related to sleep disorders, due to the limited number of studies and individual differences among participants, stressing the need for more high-quality research.
Conversely, there is no one-size-fits-all solution for treating sleep disorders; as individual responses vary according to multiple factors; making personal experience a key factor in determining the best options.
Besides yoga, another study published in 2025 found that practicing Tai Chi may be effective in improving sleep, matching in some cases the cognitive behavioral therapy for insomnia (CBT-I).
Although behavioral therapy achieved faster results initially, the Tai Chi group showed significant long-term improvement, including sleep quality, mental health, and physical activity level.
