Sleepless nights? These ancient Indian and Chinese exercise hacks might hold the key to better sleep, says new study
With over 16% of the global population suffering from insomnia, a new study offers hope beyond pills and therapy. It suggests that daily physical activities; especially yoga, Tai Chi, walking, and jogging—can naturally enhance sleep duration and quality. These accessible routines help deactivate stress responses and reset the body's rhythm, making sleep a more achievable dream.
iStock A recent meta-analysis has revealed that gentle exercises like yoga, Tai Chi, walking, and jogging may significantly improve sleep quality, rivaling the benefits of cognitive behavioral therapy for insomnia. (Image: iStock) Related Insomnia is no longer just a personal frustration—it's a global epidemic. According to the latest research, about 16.2% of the world's population struggles with insomnia, and nearly 8% face its more severe form. In the United States alone, a study by the Centers for Disease Control and Prevention revealed that 14.5% of adults recently had trouble falling or staying asleep.
While cognitive behavioral therapy for insomnia (CBT-i) remains the gold standard in treatment, it's not always accessible to everyone. It often involves multiple sessions with trained therapists—time-consuming and sometimes costly. For those seeking a more approachable solution, movement may be the medicine.
A new meta-analysis reviewed studies exploring how physical activity can impact sleep and found that yoga, Tai Chi, walking, and jogging were powerful allies against insomnia. Yoga, known for its gentle stretches and mindful breathing, was shown to increase sleep time by nearly two hours and improve sleep efficiency by 15%.
Tai Chi, a slow, meditative martial art with its origins from China, not only improved sleep quality scores but also had long-lasting effects that lasted up to two years, according to the study.
Walking and jogging also showed promising results. These simple aerobic activities led to a significant drop in insomnia severity, reducing stress and helping the body reset its internal clock. This research was first reported by Medical News Today, which highlighted expert insights into why these activities might be so effective. Dr. Leah Kaylor, a clinical psychologist specializing in trauma and sleep, explained that exercise may help deactivate the sympathetic nervous system—the body's fight-or-flight response—and increase parasympathetic activity, the calming 'rest-and-digest' mode essential for sleep.
Modern life, it seems, is working against our need for sleep. High-pressure careers, non-stop digital stimulation, emotional stress, and even the constant glow of artificial light are all contributors to chronic sleeplessness. Kaylor and neuroscientist Dr. Jonathan Cedernaes both noted that even worrying about sleep itself can spiral into deeper insomnia, especially for those already struggling with anxiety or depression.
But this is where gentle movement can offer something deeper than just physical benefit. It provides rhythm, predictability, and calm—qualities often missing in a racing mind. Breath-led activities like yoga and Tai Chi, for instance, can regulate cortisol and improve vagal tone, leaving the body more ready to rest.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
The Hindu
3 hours ago
- The Hindu
How germy is the public pool? An infectious disease expert weighs in on poop, pee and perspiration – and the deceptive smell of chlorine
On hot summer days, few things are more refreshing than a dip in the pool. But have you ever wondered if the pool is as clean as that crystal blue water appears? As an immunologist and infectious disease specialist, I study how germs spread in public spaces and how to prevent the spread. I even teach a course called 'The Infections of Leisure' where we explore the risks tied to recreational activities and discuss precautions, while also taking care not to turn students into germophobes. Swimming, especially in public pools and water parks, comes with its own unique set of risks — from minor skin irritations to gastrointestinal infections. But swimming also has a plethora of physical, social and mental health benefits. With some knowledge and a little vigilance, you can enjoy the water without worrying about what might be lurking beneath the surface. The reality of pool germs Summer news headlines and social media posts often spotlight the 'ick-factor' of communal swimming spaces. These concerns do have some merit. The good news is that chlorine, which is widely used in pools, is effective at killing many pathogens. The not-so-good news is that chlorine does not work instantly – and it doesn't kill everything. Every summer, the Centers for Disease Control and Prevention issues alerts about swimming-related outbreaks of illness caused by exposure to germs in public pools and water parks. A 2023 CDC report tracked over 200 pool-associated outbreaks from 2015 to 2019 across the U.S., affecting more than 3,600 people. These outbreaks included skin infections, respiratory issues, ear infections and gastrointestinal distress. Many of the outcomes from such infections are mild, but some can be serious. Germs and disinfectants Even in a pool that's properly treated with chlorine, some pathogens can linger for minutes to days. One of the most common culprits is Cryptosporidium, a microscopic germ that causes watery diarrhea. This single-celled parasite has a tough outer shell that allows it to survive in chlorine-treated water for up to 10 days. It spreads when fecal matter — often from someone with diarrhea — enters the water and is swallowed by another swimmer. Even a tiny amount, invisible to the eye, can infect dozens of people. Another common germ is Pseudomonas aeruginosa, a bacterium that causes hot tub rash and swimmer's ear. Viruses like norovirus and adenovirus can also linger in pool water and cause illness. Swimmers introduce a range of bodily residues to the water, including sweat, urine, oils and skin cells. These substances, especially sweat and urine, interact with chlorine to form chemical byproducts called chloramines that may pose health risks. These byproducts are responsible for that strong chlorine smell. A clean pool should actually lack a strong chlorine odor, as well as any other smells, of course. It is a common myth that a strong chlorine smell is a good sign of a clean pool. In fact, it may actually be a red flag that means the opposite – that the water is contaminated and should perhaps be avoided. How to play it safe at a public pool Most pool-related risks can be reduced with simple precautions by both the pool staff and swimmers. And while most pool-related illnesses won't kill you, no one wants to spend their vacation or a week of beautiful summer days in the bathroom. These 10 tips can help you avoid germs at the pool: Shower before swimming. Rinsing off for at least one minute removes most dirt and oils on the body that reduce chlorine's effectiveness. Avoid the pool if you're sick, especially if you have diarrhea or an open wound. Germs can spread quickly in water. Try to keep water out of your mouth to minimize the risk of ingesting germs. Don't swim if you have diarrhea to help prevent the spread of germs. If diagnosed with cryptosporidiosis, often called 'crypto,' wait two weeks after diarrhea stops before returning to the pool. Take frequent bathroom breaks. For children and adults alike, regular bathroom breaks help prevent accidents in the pool. Check diapers hourly and change them away from the pool to prevent fecal contamination. Dry your ears thoroughly after swimming to help prevent swimmer's ear. Don't swim with an open wound – or at least make sure it's completely covered with a waterproof bandage to protect both you and others. Shower after swimming to remove germs from your skin. Lisa Cuchara, Professor of Biomedical Sciences, Quinnipiac University (This article is republished from The Conversation under a Creative Commons license. Read the original article here: )
Time of India
4 hours ago
- Time of India
Ice cream bars recalled in the US: Listeria alert announced in 23 states, full list of affected regions
No matter how much the summer heat prompts you, it would be better to freeze the ice cream cravings for now. Recently, Listeria has prompted the recall of more than 100,000 cases of ice cream bars in 23 states across the United States, according to the U.S. Tired of too many ads? go ad free now Food and Drug Administration. According to the Centers for Disease Control and Prevention (CDC), approximately 1,600 people in the United States are diagnosed with Listeria annually. The illness, caused by the Listeria monocytogenes bacteria, is the third leading cause of death from foodborne illness, with about 260 deaths per year. Now it has contaminated 10 different varieties of Rich's Ice Cream, prompting a voluntary recall by the Florida-based brand on June 27. The recall was made public in a July 17 FDA enforcement report and continues now. Rich's Ice Cream recalled: Flavours to avoid Image credits: Getty Images Each product was sold in cases of 96 individually wrapped bars. The recalled lot numbers range from 24351 to 25156, based on Julian calendar dating. If you've recently bought one of these bars at home, check the packaging for the codes to see if it is recalled. These are flavours of ice cream bars contaminated with Listeria, you should avoid buying: Chocolate Crunch Cake Bar Strawberry Shortcake Bar Rich Bar Crumbled Cookie Bar Orange Cream Bar Fudge Frenzy Bar Cotton Candy Twirl Bar Savagely Sour Blue Raspberry Bar Savagely Sour Cherry Bar Cool Watermelon Bar Rich's Ice Cream recalled: List of affected regions Image credits: Getty Images The ice cream bars were shipped to 23 states across the US. These include: Georgia Nassau Bahamas Alabama Arizona California Florida Illinois Iowa Louisiana Massachusetts Montana Nebraska Nevada New Jersey New York Ohio Oklahoma Oregon Pennsylvania South Carolina Tennessee Texas Virginia Wisconsin What are the concerns with Listeria? Listeria is a foodborne illness caused by the food getting contaminated with the Listeria monocytogenes bacteria. It typically affects pregnant women, older adults, children and people with weakened immune systems. Symptoms of infection include fever, muscle ache, headache, diarrhea and more. If you have eaten any listeria-contaminated food, visit a medical professional immediately.
Economic Times
11 hours ago
- Economic Times
What's the secret of Deepika Padukone's glowing skin? Her nutritionist reveals magic drink that can prevent acne, delay skin ageing
Synopsis Deepika Padukone achieved radiant skin before her wedding with a special juice, according to her nutritionist Shweta Shah. This beauty elixir, consumed diligently for three months, contained coriander, mint, neem, pudina leaves, and beetroot pulp. Beetroot juice offers skin-friendly nutrients, while neem juice reduces acne and boosts collagen production, contributing to a youthful complexion. Deepika's nutrionist reveals superstar swears by this beauty drink Aside from her acting chops, Deepika Padukone is also known for her flawless skin. In an interview with Sushmita's Diaries, celebrity nutritionist Shweta Shah spilled the beans on the magic drink that helps the 'Pathaan' star maintain radiant skin and a youthful appearance. Shah revealed that Deepika approached her just before her wedding with Ranveer Singh. 'She had only one goal—she wanted glowing skin and hair. So she would have this one juice that she really enjoyed drinking.' This beauty elixir was made from ingredients readily available in Indian kitchens, such as coriander, mint, neem, pudina leaves, and beetroot pulp. 'She had it diligently for three months, and the results were something else,' stated Shah. According to scientific studies, consuming beetroot juice regularly can offer several health perks, especially for the skin. A 2024 article from highlights that beetroot juice is a rich source of skin-friendly nutrients. It contains a high amount of antioxidants along with crucial vitamins and minerals. In particular, it provides vitamins A, C, and E, as well as iron and potassium—all of which play a role in enhancing skin health and appearance. Drinking beet juice is believed to help cleanse the bloodstream by flushing out harmful substances, which in turn may result in a natural, radiant glow on the face. For individuals struggling with oily skin or frequent breakouts like acne and pimples, beetroot juice can be a useful remedy. It is known to regulate oil production and prevent clogged pores. Additionally, using beet juice topically on the skin may help remove dead skin cells, leading to a softer and more refreshed facial texture. Medical News Today reports that neem juice offers several dermatological benefits. It is considered effective in reducing acne and breakouts due to its antibacterial and anti-inflammatory properties. Moreover, neem juice may help in slowing the process of skin of the reasons for this anti-ageing effect is its ability to increase the activity of certain skin proteins. It supports the production of procollagen, a precursor to collagen, and also boosts elastin levels in the skin. Collagen plays a vital role in giving the skin firmness and volume, while elastin ensures that the skin retains its shape and does not sag. By promoting these proteins, neem juice contributes to maintaining a youthful, smooth, and resilient complexion.
