Insomnia affects a third of adults worldwide, but new research suggests that low-cost exercises like yoga, Tai Chi, walking, and jogging may help alleviate symptoms. A study combining data from 22 trials involved 1,348 individuals and found these activities to be the most effective in improving sleep quality.
The researchers discovered that yoga increased sleep duration, while Tai Chi improved sleep architecture with lasting benefits. Walking and jogging, on the other hand, alleviated daytime dysfunction. The study’s findings suggest that exercise can help reduce insomnia severity, potentially lowering the risk of related health issues such as dementia.
While the exact cause-and-effect relationship between exercise and insomnia is unclear, the study provides valuable insights into personalized treatment approaches and future clinical guidelines. Tai Chi showed more long-term benefits than other approaches, improving sleep quality, reducing time to fall asleep, and increasing sleep duration by 50 minutes on average.
The researchers believe that yoga’s focus on body awareness, controlled breathing, and attentional training may contribute to its beneficial effects on subjective sleep quality. Neurophysiological evidence suggests that yoga may also enhance GABAergic activity and inhibit amygdala hyperactivation, alleviating anxiety and depressive symptoms that often impair sleep initiation and perception.
The study’s findings have significant implications for both insomnia sufferers and healthcare professionals. By exploring low-cost exercise options, individuals can take a proactive approach to managing their insomnia and improving their overall quality of life.
Source: https://www.sciencealert.com/these-4-simple-exercises-could-help-break-your-insomnia