Struggling with insomnia? Three simple exercises that may help you sleep better
Across parks, living rooms, and quiet bedrooms, ancient practices like yoga and tai chi, along with something as simple as walking, are emerging as powerful sleep aids. And now, science is catching up: a new analysis of 22 clinical trials suggests these gentle routines may help people fall asleep faster, stay asleep longer, and wake up feeling more rested.
Yoga: Deep stretches, deep rest
Participants in the trials practiced yoga 2–6 times per week (45–60 minutes each session) over 1 to 4 months, gaining nearly two extra hours of sleep per night and cutting awakenings by an hour.
'Yoga can promote better sleep by encouraging deep breathing, body awareness and a calm mental state, which helps reduce stress and anxiety—two common triggers of insomnia,' Zhi‑jun Bu told Everyday Health.
Tai Chi: Mindful movement, lasting gains
In studies involving 2–3 sessions weekly for 3–4 months, tai chi boosted total sleep by over 50 minutes, slashed wake time by 30 minutes, and helped people fall asleep faster, typically within 25 minutes. This ancient Chinese practice calms your nervous system while easing anxiety, with effects that may persist for up to two years.
Walking or Jogging: Simple steps to better sleep
Doing just 30–75 minutes of walking or jogging, 3–5 times a week for 3–6 months, also showed measurable sleep benefits in standardized assessments. These routines burn off energy, lower stress hormones such as cortisol, improve mood, and promote melatonin production, all key to a deeper, more restful sleep.
These gentle activities positively impact brain chemistry, ease anxiety, lower inflammation, and regulate stress responses, all major contributors to insomnia.
And unlike medications, exercise comes with minimal side effects and is cost‑effective and widely accessible. While cognitive behavioral therapy (CBT‑I) remains the gold standard for insomnia treatment, it's not available for every sleeper. Mindful movement like yoga, tai chi, walking, or jogging offers a powerful, enjoyable alternative that patients can use daily.
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This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any changes to your diet, supplements, or overall health management plan.
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