Latest news with #BMJEvidenceBasedMedicine
Tom's Guide
17-07-2025
- Health
- Tom's Guide
Can't sleep? Yoga could add almost two extra hours to your rest, study finds
Gentle exercise including yoga, Tai Chi and jogging should be considered a primary treatment method for insomnia, a new review published in the online journal BMJ Evidence Based Medicine suggests. Roughly one third of the population is expected to experience insomnia at some point but many treatment methods remain inaccessible — such as CBT-I — or come with potential side effects — such as medication. This review aims to better establish exercise as an accessible treatment for insomnia while encouraging further clinical research into which forms of exercise show the most benefits, to create better guidelines for patients. The systematic review undertaken by sleep scientists in China assessed 22 insomnia-focused randomized control trials featuring a total of 1,348 participants and exploring a total of 13 interventions (seven exercise-based.) CBT-I (Cognitive Behavioral Therapy for Insomnia) is a popular insomnia treatment that aims to reframe your approach and attitude to sleep, to improve your rest. While effective, the low number of practitioners means it's often hard to access. Based on sleep diary data collected from these studies, yoga, Tai Chi and gentle walking or jogging were determined to have the largest positive impact on insomnia. Yoga in particular proved effective at increasing sleep duration, adding an average of 110 minutes to the time spent snoozing — that's close to two hours. Tai Chi also demonstrated benefits across the PSQI (Pittsburgh Sleep Quality Index, a self-reported sleep assessment), as well as improving total sleep time and the time it takes to fall asleep. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. In addition, Tai Chi demonstrated long-term benefits for those who had experienced sleep difficulties, continuing to show improvement across sleep outcomes in the one to two year follow-up. Gentle walking or jogging was also shown to reduce insomnia severity. While the review recognizes CBT-I as the gold-standard for insomnia treatment, it encourages the above forms of exercise as "viable primary treatment options" for those experiencing insomnia. They recognize the treatments as "well-suited for integration into primary care and community health programmes." The review theorizes that yoga and Tai Chi are particularly effective treatments for insomnia due to their focus on "body awareness, controlled breathing and attention training." Mindfulness for sleep encourages positive, relaxed thinking, qualities that are also prominent in many forms of yoga and Tai Chi. The study further theorizes that the "meditative movement" of Tai Chi can encourage emotional regulation while helping quiet busy thoughts. These two features might prove particularly useful for those finding anxiety or stress is keeping them awake. As for jogging and walking, the researchers behind the review suggest a combination of energy use, increased melatonin production and improved emotion regulation make these exercises particularly sleep-inducing. Establishing a consistent exercise routine can benefit your sleep and help you avoid insomnia. Here are some dos and don'ts of exercising for better sleep to get you started. We know a packed calendar can make scheduling your workouts a workout in itself, but it's important to consider both when you're exercising and the type of activity you're engaging in to find the best time to exercise for sleep. Vigorous exercise before bed is likely to keep you awake, as your body struggles to switch off after being put to work. However, research suggests intense workouts in the morning or afternoon can help you achieve deeper sleep. Light exercise — such as yoga, Tai Chi and walking — can be beneficial later in the day, particularly if you're using that mind-body connection to calm anxious thoughts that might otherwise plague your sleep. A few minutes of stretching roughly an hour before bed can help reduce muscle tension and release stress, so you're more relaxed when you climb beneath the covers. Consistency is equally as important as timing when it comes to exercising for better rest — an occasional stretch every few weeks is unlikely to provide any long-term sleep benefits. Research published in the BMJ Open suggests consistent activity of at least an hour per week can lower your risk of experiencing insomnia symptoms. Avoid following your half hour of Tai Chi by collapsing on your bed in your gym clothes and scrolling through social media for an hour while eating sugary snacks and enjoying a post-workout beer. You should also avoid workout supplements if exercising before bed. While it's probably no surprise these energy-inducing drinks contain caffeine, you might be unaware of just how much of the stimulant you'll be consuming — a single supplement can contain the equivalent caffeine of three cups of coffee. The science behind exercise and sleep is still developing — although this review emphasizes the importance of further research — so above all else, listen to your body. And if you're experiencing long-term sleep deprivation or insomnia, we recommend speaking to a healthcare professional to develop a treatment plan.
Yahoo
16-07-2025
- Health
- Yahoo
Yoga ‘can increase sleep by up to two hours'
Yoga can help people sleep for two hours longer, a study suggests. Researchers in China found tai chi, jogging and walking can also benefit those suffering from insomnia. These workouts are 'well-suited' to be recommended to patients because of their low cost and minimal side effects, scientists said. 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, the team of researchers examined 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 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 behavioural 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. Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
Leader Live
16-07-2025
- Health
- Leader Live
Yoga, tai chi, walking and jogging best ways to tackle insomnia
These workouts are 'well-suited' to be recommended to patients due to their low cost and minimal side-effects, researchers said. 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.
North Wales Chronicle
16-07-2025
- Health
- North Wales Chronicle
Yoga, tai chi, walking and jogging best ways to tackle insomnia
These workouts are 'well-suited' to be recommended to patients due to their low cost and minimal side-effects, researchers said. 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.
South Wales Guardian
16-07-2025
- Health
- South Wales Guardian
Yoga, tai chi, walking and jogging best ways to tackle insomnia
These workouts are 'well-suited' to be recommended to patients due to their low cost and minimal side-effects, researchers said. 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.
