A meta-analysis of 30 trials suggests that regular, high-intensity yoga is the most effective form of exercise for improving sleep long-term. This conclusion was reached after comparing it to other activities like walking, resistance training, and aerobic exercise for individuals with sleep disturbances.
Key Findings
The study, conducted by researchers at Harbin Sport University, found that high-intensity yoga for less than 30 minutes, twice a week, showed the strongest association with improved sleep. Walking was identified as the next best form of exercise, followed by resistance training. The article notes that these findings are somewhat inconsistent with a previous 2023 meta-analysis, which favored aerobic exercise. This discrepancy may be due to the varied intensity and nature of yoga practices.
Potential Reasons for Yoga’s Efficacy
Yoga’s unique benefits for sleep may stem from its combination of physical exertion and mindful practices. It not only raises the heart rate and works muscles but also emphasizes breath control. Regulated breathing can activate the parasympathetic nervous system, which promotes a state of ‘rest and digestion’. Additionally, some studies suggest yoga can regulate brainwave activity in a way that encourages deeper sleep.
Conclusion
While this study highlights yoga as a superior exercise for sleep, the authors urge caution. The body of research comparing specific exercises for sleep is still limited, and there is no one-size-fits-all solution. Yoga is presented as a highly effective option, but the best approach is for individuals to find an activity that works for their body and lifestyle.
Mentoring question
Considering the different types of exercise mentioned—yoga, walking, resistance training—which one could you realistically incorporate into your routine to potentially improve your sleep, and what would be your first step to get started?
Source: https://www.sciencealert.com/one-form-of-exercise-improves-sleep-the-most-scientists-say
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