Yoga, tai chi, walking and jogging best ways to tackle insomnia
People with insomnia regularly have trouble falling asleep, staying asleep, or wake several times during the night.
It can cause people to have difficulty concentrating or to be tired and irritable during the day.
To explore the effectiveness of different workouts on sleep quality and insomnia, researchers in China analysed 22 trials.
The review included 1,348 patients and 13 different measures to boost sleep, including seven exercises: yoga, tai chi; walking or jogging; aerobic plus strength exercise; strength training alone; aerobic exercise combined with therapy; and mixed aerobic exercises.
The study found that yoga, in particular, resulted in an increase in sleep time of almost two hours, and could also cut the amount of time spent awake after falling asleep by nearly an hour.
Walking or jogging could reduce insomnia severity, while tai chi could boost sleep quality.
According to researchers, yoga's focus on body awareness and controlled breathing could help with symptoms of anxiety and depression to help people get a good night's sleep.
Tai chi, an ancient Chinese martial art that involves slow, flowing movements, 'emphasises breath control and physical relaxation', they added, and could boost emotional regulation.
Elsewhere, the study suggests walking or jogging could reduce levels of the stress hormone cortisol, while boosting melatonin, the hormone that regulates sleep cycles.
Researchers said: 'The findings of this study further underscore the therapeutic potential of exercise interventions in the treatment of insomnia.
'Given the advantages of exercise modalities such as yoga, tai chi, and walking or jogging – including low cost, minimal side effects, and high accessibility – these interventions are well-suited for integration into primary care and community health programmes.'
Researchers stressed there were some 'methodological limitations' to some of the trials included in the analysis.
However, they said the study, published in BMJ Evidence Based Medicine, 'provides comprehensive comparative evidence supporting the efficacy of exercise interventions in improving sleep outcomes among individuals with insomnia'.
They also called for large-scale, high-quality trials to confirm and extend their findings.
Other non-exercise-based approaches in the trials included the likes of cognitive behavourial therapy (CBT), acupuncture, massage and lifestyle changes.
A number of trials found CBT is 'more effective and has a longer-lasting impact on insomnia than medication', researchers said.
However, they highlighted a number of 'barriers' to CBT, including a lack of trained professionals.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Metro
8 hours ago
- Metro
We're another step closer to living on the Moon
It's been 56 years since Neil Armstrong plonked a boot on the Moon and made history. Yet, much to the rest of humanity's annoyance, they haven't followed in his footsteps – literally. The grey, pockmarked orb doesn't exactly scream real estate, but Nasa hopes to build homes for astronauts and civilians on the Moon by 2040. Chinese scientists have suggested that this might not be as far-fetched as it might seem – the soil on the Moon could potentially support life. According to a study, the Chinese University of Hong Kong have invented a way to extract water from the chalky lunar soil. This celestial water is then used to convert carbon dioxide – such as that exhaled by astronauts – into carbon monoxide and hydrogen gas, which can be used to make fuel and oxygen for the astronauts to breathe. Just like on Earth, fuel and food would be costly on the Moon, given how expensive it would be flying up essentials into space. Travelling light is critical to spaceflight, where just one kilogram of supplies can cost well over £74,000 to ship up by rocket. And this includes water, too. The academics estimated that getting a single gallon of water to the Moon would cost £61,000, barely enough to quench the four gallons an astronaut would drink a day. But the researchers say this technology could 'potentially open new doors for future deep space exploration' by eliminating these eye-watering costs. Lead researcher Lu Wang said: 'We never fully imagined the 'magic' that the lunar soil possessed.' Appearances are deceiving when it comes to water on the Moon, where years of being pelted with asteroids and comets have left water on it. Shadowy craters on the lunar poles, known as permanently shadowed regions (PSRs), never see sunshine, meaning there's water ice tucked inside minerals such as ilmenite. The tool developed by the Chinese researchers would involve taking the reoglith – a layer of loose material that blankets solid rock – of ilmenite and heating it using sunlight to release the water. Carbon dioxide is then chucked in, causing the ilmenite to undergo photothermal catalysis – a novel method that uses sunlight to speed up chemical reactions. Wang added in a statement that 'one-step integration of lunar water extraction and photothermal carbon dioxide catalysis' could make efforts to build lunar outposts or Tescos (we assume) more energy efficient. Easier said than done, however, the researchers said, given that 'drastic temperature fluctuations', radiation and low gravity can make harvesting oxygen and water from the land tricky. Nasa's plan to build a colony on the Moon similarly involves making the most of the materials already there. The plan, first reported on in 2023, will involve blasting a 3-D printer into the heavens that will build structures out of lunar concrete created from the rock chips, mineral fragments and dust that cover the Moon. This debris is harmful to humans and is easily kicked up into the air – or rather, the lack of it – as astronauts lumber around in their heavy boots. The first lunar Americans could get some neighbours pretty soon, with South Korea to develop lunar landers by 2040 before building a 'lunar economic base by 2045', according to The Korea Times. Get in touch with our news team by emailing us at webnews@ For more stories like this, check our news page. MORE: Longest solar eclipse in 100 years to happen in 2027 – here's where to see it MORE: Astronomers just casually witnessed the birth of a new solar system MORE: France's new rocket Baguette One to go where no baker has gone before
Scottish Sun
8 hours ago
- Scottish Sun
Dr Zoe shares the red-flag warning signs your headache is serious – and needs medical attention
Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) WITH the holidays upon us, it can be a challenging time for parents to juggle the stresses of work and childcare while trying to keep the family active and healthy. Physical activity is essential for children, not just for their health but for their development, happiness and self-esteem. 4 Sun columnist Dr Zoe answers your health concerns Credit: Olivia West Recent data shows that 53 per cent of children are not getting the 60 minutes of physical activity they need per day to be healthy. Joe Wicks's latest initiative is fantastic. It's called 'Activate' and it is a fun, accessible new animated series, backed by the Government, to help address childhood inactivity. Each five-minute episode offers bursts of energy, fun and movement that can be enjoyed at home or on the go. View it free on YouTube Kids. One of the best ways to inspire children to be active, now and in the future, is to be active yourself. We are children's most important role models. Here is a selection of what readers have asked this week . . . Mum dies after going to A&E with a 'sudden headache' IS HEAD PAIN CANCER? Q: I HAVE been getting severe headaches for a few months now. My doctor prescribed codeine, but even that does not help. If l press the back of my neck and my temples, it alleviates the pain for a while. Please can you advise me what to do as l am very worried? A: Tension headaches, the most common type of headache, often involve pain or pressure in the temples, forehead or back of the neck. Applying pressure to these areas can sometimes help and the best painkillers for tension headaches are paracetamol, aspirin or ibuprofen. Activities to help you relax, such as exercise, yoga and massage, can be beneficial. Stress, dehydration, lack of sleep, poor posture and eye strain can cause tension headaches, too. Another possible cause that can be alleviated with pressure is cervicogenic headaches, which originate from issues in the cervical spine (neck), such as arthritis or muscle tension. Pain starts in the neck and spreads to the head, often worsening with certain neck movements. It could be that you are performing 'acupressure' while pressing your neck and temples. Acupressure works by applying pressure to specific points on the body, to relieve pain, muscle tension and promote wellbeing. It's a manual therapy technique rooted in Chinese medicine, similar to acupuncture but without needles. So even if the pain in your head isn't directly linked to these sites, pressing can help, as you have found. In people over the age of 50 who develop severe headaches, pain or tenderness at the temples, sometimes with scalp tenderness or jaw pain when chewing, we must rule out an inflammatory condition called temporal arteritis, which can lead to vision loss or stroke if untreated. Another red flag is 'thunderclap' headaches, which are sudden onset and severe, reaching maximum intensity within five minutes, and which can indicate a bleed within the brain. Other symptoms that cause concern include headaches accompanied by fever, stiff neck or confusion (suggesting meningitis); headaches with neurological symptoms like vision changes or weakness; headaches after head trauma; and headaches that progressively worsen or don't respond to treatment. Sick of feeling always off balance Q: ABOUT two years ago I suffered a bout of blurred vision and sickness. I was diagnosed with vertigo before being told I had vestibular neuritis which, owing to damage it had done to the nerves in my ear, could not be cured. 4 Dr Zoe helps a reader who has vestibular neuritis Credit: Getty I've been told I would have this for life. Is there any way I could be cured of this and be able to walk without fear of falling over? It is ruining my life. A: I'm sorry to hear how much this diagnosis has impacted your quality of life. Long-term dizziness and instability from vestibular neuritis can be deeply distressing but it's important to know there are still options that may help you regain stability – many people see significant improvement even if the condition is described as 'incurable'. Vestibular neuritis means inflammation of the vestibular nerve. This is the nerve that takes messages from the balance organ within the inner ear to the brain. It's most commonly caused by a viral infection of the nerve. It tends to cause sudden and severe dizziness, nausea and issues with balance for a week or two. In most cases, things resolve fully after two to three months, but in a small number of cases, such as yours, symptoms persist. There's currently no way to reverse permanent nerve damage in the vestibular system. However, it's not inevitable for symptoms to persist for life. Many people achieve substantial recovery of their balance and reduction of dizziness through specialised therapies even years after their initial illness. You could ask to be referred for vestibular rehabilitation therapy. This treatment uses physical and occupational therapy techniques to treat vertigo and balance disorders, designed to help your brain 'recalibrate' to the changed signals from your balance system. Chronic dizziness can also take a toll on your mental health, so seeking talking therapy might also help your recovery. TIP OF THE WEEK WHEN lifting something, particularly if it is big, heavy or from floor level, always remember the mantra: 'Legs, not back'. Bend your knees and keep your back straight while you use your leg muscles to raise the weight. This may help to prevent back injury. WEEKEND WARRIOR WIN 4 Exercising only at the weekend can be enough to slash your risk of dying young Credit: Getty EXERCISING only at the weekend can be enough to slash your risk of dying young, a study found. Researchers at Harvard University, USA, said 'weekend warriors' with diabetes get as much benefit as people who work out every day. Cramming physical activity into Saturday and Sunday is common as many of us struggle to make time in our daily lives. It might seem like less exercise but a study showed the heart benefits can be just as great. Data from 52,000 Americans with diabetes showed that weekend warriors had a 21 per cent lower risk of dying young compared to those who didn't exercise. Their risk of dying from heart disease was 33 per cent lower, study authors wrote in the journal Annals of Internal Medicine. The key was simply to hit the NHS target of at least two and a half hours of moderate activity over the two days. Commenting on the study, Professor Ronald Sigal of the University of Calgary, said: 'Regular physical activity is recommended for most people with or without diabetes. 'On the whole, these findings are encouraging. 'They provide evidence that protective effects of physical activity against cardiovascular and overall mortality could be achieved through one or two weekly physical activity sessions.' Sport England figures show adults trying to get fit is on the rise, with 30million people – 64 per cent of adults – hitting the NHS exercise target last year. CALL TO HAVE HPV JAB HUNDREDS of thousands of young adults will be contacted by the NHS in an HPV vaccine catch-up campaign. The jab is given at schools and is targeting the elimination of cervical cancer in the UK in the next 15 years. More than 418,000 people have left school unvaccinated in the past three years and many more people under the age of 26 are unprotected. NHS England is contacting young adults who have not had the vaccine to prevent infection with the sexually transmitted HPV virus. Many strains are harmless but a few cause cervical cancer, and cancers of the mouth, throat, penis, vagina and anus. The NHS wants to use the one-dose vaccine to wipe out cervical cancer in England by 2040. Dr Amanda Doyle at NHS England said: 'This vaccine is hugely important but it isn't just for girls and women. "It's also vital for boys and men to get vaccinated to protect themselves against cancers of the mouth, throat or genitals, while preventing spreading the HPV infection to partners. 'Encouraging progress has been made but we know there is much more to do.' Public health minister Ashley Dalton added: 'If you missed your vaccination at school, it's not too late to get vaccinated. 'Don't hesitate to make an appointment with your GP – one jab could save your life.' Eligible patients should get a letter, email, text or NHS app notification. Patients can call their GP practice if they think they need any vaccinations. Q: I AM a pensioner and I need an RSV [respiratory syncytial virus] vaccine. I have had this illness twice, last time I lost 2st. I have begged my doctor for the jab but they say I can't have it because they have a limit on the people they can give it to – and at 83 years old, I am outside their limit. 4 Dr Zoe helps a reader who needs the RSV [respiratory syncytial virus] vaccine Credit: Getty I was born with cysts on my lungs, I have COPD, asthma, bronchiectasis and am having tests for a lump on my lung. I asked the lung specialist for help but my GP still refuses. A: Thank you for writing in and I hear your frustrations. Unfortunately, I cannot give you the news that you want to hear but I can at least explain why your GP is not allowed to give you the RSV vaccine. RSV is a common cause of coughs and colds, which usually get better by themselves, but can sometimes be serious for babies and older adults. In September 2024, the NHS introduced an RSV vaccine programme, which is currently only offered to people aged 75 to 79 (or for those who turned 80 after September 1, 2024, who are eligible until August 31, 2025). So you are not eligible to receive the RSV vaccine on the NHS and it is not down to your GP's choice or discretion, unfortunately. Your NHS respiratory doctor cannot override this either, as the age-based rules do not currently allow for clinical discretion or prioritisation based on chronic illness alone. The decision to limit the programme to those under 80 comes from clinical trial evidence and national guidelines, as studies did not provide enough data on vaccine effectiveness and safety in the 80+ age group. The eligibility criteria may change in the future, depending on new evidence or updates to UK vaccination policy. If you still wish to be vaccinated, it may be possible to access the vaccine privately. Or, you can discuss other RSV preventive measures with your GP. I'm sorry it's not the answer you wanted, but hopefully understanding that it is out of your GP's hands will alleviate some of your frustration, and help you to maintain a good, trusted, doctor-patient relationship. Unlock even more award-winning articles as The Sun launches brand new membership programme - Sun Club.
South Wales Guardian
5 days ago
- South Wales Guardian
NHS waiting lists: Working age people a growing proportion of those needing help
Data tables published for the first time by NHS England also show people in the most deprived parts of the country are more likely to wait more than a year to start hospital treatment than those in the least deprived. The figures, analysed by the PA news agency, show 56.1% of those on the list at the end of June this year were of working age (defined as age 19 to 64), up from 55.8% a year ago and 55.0% in June 2022. At the same time, the proportion of people on the waiting list under the age of 19 has fallen, standing at 10.8% in June this year, down from 11.2% a year earlier and 11.9% in June 2022. The proportion who are over 65 has remained broadly unchanged at around 33.1%. People of working age are also more likely to have to wait more than a year to start treatment (3.0% of patients in this age group at the end of June) than those over 65 (2.5%). However, the proportion is the same as those under 19 (also 3.0%). Meanwhile, people in the most deprived parts of England also face long waits for treatment when compared with those in the wealthiest areas. And for data where sex is recorded, women make up a higher percentage of the waiting list (57%) compared with men (43%). Women are also more likely to be waiting more than 18 and 52 weeks than men. On deprivation, some 3.1% of patients living in the most deprived areas had been waiting more than 12 months to begin treatment at the end of June, compared with 2.7% in the least deprived. The gap is even wider in some regions, with the figures for the Midlands ranging from 3.0% in the most deprived parts to 2.4% in the least deprived; from 2.4% to 1.8% in London; and from 4.9% to 4.0% in eastern England. The data also shows patients in certain ethnic groups are more likely to have to wait more than a year to start hospital treatment than in others. Some 3.2% of patients in England identifying as Bangladeshi had been waiting more than 12 months to begin treatment at the end of June, along with 3.0% of patients of Pakistani and African backgrounds, higher proportions than those identifying as Caribbean (2.9%), Chinese (2.8%), British (2.8%) or Indian (2.7%). Eastern England and south-west England are the regions with the largest ethnicity gap for people waiting more than a year to begin hospital treatment. The Government has announced new neighbourhood health centres in its 10-year plan for the NHS, which will be targeted first at the places where healthy life expectancy is lowest. According to the Department of Health, this includes 'de-industrialised cities and coastal towns, reducing the estimated £240-£330 billion cost of sickness to the economy.' Some 20 'further faster' teams have also been sent in to those NHS trusts with the longest waits to try to bring them down. The new data shows the largest specialty for those on the waiting list aged 18-64 is gynaecology (12% of all 18 to 64-year-olds), while it is ophthalmology for older adults. Health and Social Care Secretary, Wes Streeting, said: 'We inherited an NHS which after years of neglect had left all patients worse off – but some more than others. 'Sunlight is the best disinfectant. Only by being upfront and shining a light on inequalities can we begin to tackle the problem. 'We will give all patients the care they need when they need it as part of our Plan for Change. 'Our 10-Year Health Plan will tackle health inequalities faced across the country, diverting billions of pounds to working-class communities, and providing truly targeted, bespoke care to all patients where they live via the neighbourhood health service.' Stella Vig, NHS national clinical director for elective care, said: 'Understanding patient demographics is vital if we are to identify and tackle the way different groups are treated. 'As well as allowing patients and the public to see the makeup of local lists, NHS teams will be able to analyse the latest data, understand where there is unwarranted variation in waiting times, and work with their communities to take action to reduce it.' Professor Habib Naqvi, chief executive of the NHS Race and Health Observatory, said: 'This is a great step in making ethnic health inequities more visible. 'Without robust, consistent data and transparency about what's happening in the healthcare system, we will not be able to enable genuine equitable decision making in the NHS, nor tackle and eradicate ethnic and racial inequalities in health in a sustained and meaningful way.' It comes as the Government announced that patients with long-term conditions will be automatically referred to specialist charities at the point of diagnosis from next year. Diagnosis Connect will ensure patients are referred directly to charities and support organisations in a move the Government says will 'complement, not replace', NHS care. Siva Anandaciva, director of policy, partnerships and events at The King's Fund, welcomed the new data, but warned the figures show that 'some parts of the country will be left behind' if tackling NHS waiting lists does not become more inclusive. He added: 'The Government's 10-Year Plan for Health does not say enough on how the Government plans to reduce health inequalities – in fact, the last paragraph of the prevention chapter in the plan says that by the end of 10 years this plan will only have begun narrowing health inequalities. 'This is simply not ambitious enough. It is crucial that we see further and faster ambition in the months that come to narrow these avoidable differences in experiences of the NHS.'
