Studies show that some form of exercise improves sleep significantly

According to the latest research, rolling out the yoga mat and moving with your breath may be one of the best exercises for improving sleep in the long run.

A meta-analysis of 30 randomized controlled trials shows that regular, high-intensity yoga is associated with stronger sleep than walking, resistance training, combination exercise, aerobic exercise, or traditional Chinese exercises such as qigong and tai chi.

The trials included in the analysis came from more than a dozen countries and involved more than 2,500 participants in all age groups with sleep disorders.

Watch the clip below for a summary of the research:

When researchers from Harbin Sports University in China crunched the numbers, they found that less than 30 minutes of high-intensity yoga, twice a week, was the best exercise for poor sleep.

Walking was the next best form of physical activity, followed by resistance exercise. Positive results are seen in eight to 10 weeks.

The findings, published in 2025, are somewhat contradictory to a 2023 meta-analysis, which found that three times a week of aerobic exercise or moderate-intensity exercise is the most effective way to improve sleep quality for people with sleep disorders.

One of the studies included in this review, however, showed that yoga had a more significant effect on sleep outcomes than other forms of exercise.

What’s more, yoga can be difficult to classify as aerobic or anaerobic, and its intensity varies depending on the technique used.

Perhaps these differences in practice explain why the results vary from trial to trial.

The most recent meta-analysis can’t explain why yoga might be particularly beneficial for sleep, but there are several possibilities.

Not only can yoga raise the heart rate and tone the muscles, it can also regulate breathing. Research shows that breath control can activate the parasympathetic nervous system, which is involved in ‘relaxation and digestion’.

Some studies even suggest that yoga regulates brain wave activity patterns, which can promote deep sleep.

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But while strong evidence suggests that exercise in general is beneficial for sleep, studies comparing specific exercises and their long-term effects are lacking.

“Caution should be used when interpreting the findings of studies on sleep disturbances, given the limited number of studies and the unique characteristics of the sleep disturbance population,” explain researchers from Harbin Sports University.

“Furthermore, high-quality research is needed to confirm these findings.”

Our bodies and brains are all different, and there are no guarantees for insomnia or other sleep disorders.

Sweating on a yoga mat may be just one exercise option available, but according to these promising findings, it can deliver impressive results.

“This study included a comprehensive analysis of 30 studies that systematically evaluated the effects of various exercises on improving sleep quality in individuals experiencing sleep disturbances using network meta-analysis techniques,” the researchers concluded.

“Findings suggest that a yoga exercise regimen performed twice weekly for 8-10 weeks, lasting ≤ 30 minutes per session, and at high intensity, is the most effective method for improving sleep quality in people with sleep disorders.”

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Another study published in 2025 found that tai chi was effective for improving sleep, compared to cognitive behavioral therapy for insomnia (CBT-I).

At the end of the experiment, a group that received CBT-I reported greater reductions in their insomnia symptoms than the tai chi group, with changes assessed using a seven-question general screening tool called the Insomnia Severity Index.

But when the researchers reassessed the participants 15 months later, the tai chi group was “observed,” enjoying improvements in sleep quality and duration, quality of life, mental health, and physical activity levels that were equal to the CBT-I group.

This suggests that making tai chi accessible and easier to integrate into people’s lives may benefit its long-term effectiveness.

Like yoga, research suggests that signing up for tai chi classes can be helpful in getting a good night’s sleep, especially in the long term, as an adjunct to existing treatments.

Published in Yoga Research Sleep and biological rhythms.

An earlier version of this article was published in August 2025.