Research suggests that the key to combating insomnia may not lie in medication, but in physical movement. A recent study published in the BMJ Evidence-Based Medicine Journal found that three forms of exercise – yoga, tai chi, and jogging or walking – were effective in improving sleep quality.
The study analyzed 22 trials involving over 1,348 patients and looked at 13 different treatments for insomnia, including seven workout styles. Yoga resulted in the largest increase in total sleep time, with participants experiencing a nearly two-hour improvement. Tai chi also showed promise, increasing sleep time by 50 minutes and reducing poor sleep by more than four points.
The researchers believe that exercise-based interventions may be effective because they can change brain activity and help manage symptoms of anxiety and depression that can disrupt sleep. Yoga’s controlled breathing and attentional training, for example, can decrease sympathetic nervous system activity and promote emotional regulation.
To incorporate these exercises into your routine, adults should aim to engage in at least 150 minutes of moderate-intensity exercise per week, spread over four to five days. Even a short 10-minute daily walk can count towards this amount.
The study’s findings support the use of exercise as a primary treatment option for insomnia, particularly when combined with other low-cost and accessible interventions like cognitive behavioural therapy and lifestyle changes.
Source: https://www.womenshealthmag.com/uk/fitness/a65816831/workouts-for-better-sleep-study