Exercise Options Like Yoga, Tai Chi, and Jogging Show Promise for Insomnia Relief

Recent research published in the journal BMJ Evidence Based Medicine highlights that practices such as yoga, Tai Chi, walking, and jogging may serve as effective methods for improving sleep quality and alleviating insomnia symptoms. The study suggests exercise could be a primary treatment approach for insomnia, a condition affecting 4-22% of the population and linked to various health risks, including cardiovascular disease and dementia.

Insomnia is characterized by trouble falling asleep, maintaining sleep, and early morning awakenings. Traditionally, treatments like medications carry potential side effects, while cognitive behavioral therapy (CBT) is not always readily available due to a shortage of trained professionals. In light of these challenges, the researchers aimed to assess the efficacy of various exercise forms in treating insomnia.

The team conducted a comprehensive analysis of randomized clinical trials up to April 2025, incorporating 22 studies that collectively involved 1,348 participants. The trials examined 13 different interventions to address insomnia, seven of which were exercise-based. These included yoga, Tai Chi, walking or jogging, aerobic and strength exercises, and mixed aerobic activities, spanning durations from four to 26 weeks.

Other interventions assessed included CBT, sleep hygiene measures, Ayurveda, acupuncture or massage, and typical care approaches. The researchers utilized validated scoring systems to evaluate insomnia severity and sleep quality, employing both subjective and objective metrics such as total sleep time and sleep efficiency.

Results indicated that CBT could significantly enhance total sleep time and improve sleep efficiency. However, certain exercise-based interventions also demonstrated notable effectiveness. For instance, yoga was associated with an increase in total sleep time by nearly two hours and improved sleep efficiency by almost 15%. Furthermore, it appeared to decrease the time spent awake after sleep onset by around an hour.

Walking or jogging may lead to a substantial reduction in insomnia severity, while Tai Chi was found to decrease sleep quality scores significantly and extend total sleep time by over 50 minutes. Additionally, Tai Chi was effective in reducing the duration of wakefulness after sleep onset by more than half an hour and shortening sleep latency by approximately 25 minutes.

Further analysis suggested that Tai Chi outperformed existing treatment options on all assessed outcomes for up to two years. The researchers propose biological mechanisms may explain these findings. For example, yoga's focus on body awareness and controlled breathing may enhance mental health by alleviating anxiety and depression, both of which can disrupt sleep.

Tai Chi's emphasis on breath control and relaxation techniques may mitigate hyperarousal, while the combination of movement and mindfulness fosters emotional regulation and reduces anxiety. Walking or jogging may promote better sleep by increasing energy expenditure and enhancing melatonin production, thereby improving the quality of deep sleep.

While acknowledging that a significant portion of the included trials had methodological limitations, the researchers concluded that these findings underscore the potential of exercise as a primary treatment for insomnia. They advocate for the integration of exercise modalities like yoga, Tai Chi, and jogging into primary care and community health programs, given their low cost, minimal side effects, and accessibility.

Future research may further clarify which types of exercise are most suitable for specific insomnia symptoms, potentially leading to more personalized treatment recommendations.