Millions of people struggle each night with insomnia – difficulty falling or staying asleep, waking too early, or experiencing poor quality rest. While medications are commonly prescribed, they come with risks like dependency, next-day grogginess, and long-term health concerns. But what if the path to better sleep isn’t in a pill bottle, but on a yoga mat or walking trail?
A newly published systematic review and network meta-analysis from researchers at institutions across China and Bangladesh shines a spotlight on the power of exercise to combat insomnia. Analyzing data from over 1,300 adults across 22 randomized controlled trials, this comprehensive review compared the effects of various exercise-based interventions – including yoga, Tai Chi, walking, strength training, and aerobics – on sleep quality and insomnia severity.
The findings are both encouraging – exercise works and some forms are more effective than others.
What Did the Researchers Do?
This research team conducted a network meta-analysis, an advanced method that allows for comparing multiple treatments – even when they haven’t been directly compared in head-to-head studies. They scoured six major medical databases (including PubMed and Cochrane) through April 1, 2025, focusing only on randomized controlled trials (RCTs) – the gold standard for medical research.
Their analysis included 13 different interventions, seven of which were strictly exercise-based:
- Yoga
- Tai Chi
- Walking or jogging
- Aerobic + strength exercise
- Strength training alone
- Aerobic exercise + therapy
- Mixed aerobic programs
The effects were measured using validated tools such as the Pittsburgh Sleep Quality Index (PSQI), Insomnia Severity Index (ISI), and objective measures like a sleep lab test or wrist-worn sleep trackers. These results were drawn primarily from sleep diaries and classified as moderate- to low-certainty evidence – still strong by clinical standards.
Yoga: The Clear Front-Runner
Yoga emerged as the most consistently effective exercise for insomnia, showing a 110-minute increase in total sleep time, a 29-minute reduction in how long it takes to fall asleep, 55-minute decrease in time awake during the night and a 15.6% improvement in sleep efficiency (time asleep vs. time in bed).
Yoga combines gentle physical movement, focused breathing, and meditative awareness, all of which may soothe the nervous system and reduce sleep-disrupting stress. Click here for more information on yoga.
Tai Chi: A Gentle Giant in Sleep Support
Tai Chi is an ancient Chinese martial art known for its flowing, meditative movements, also performed impressively, reducing PSQI scores by 4.6 points (improved subjective sleep quality), increasing total sleep time by 52 minutes (diary) and 24 minutes (objective measures), cutting time to fall asleep by nearly 25 minutes and decreasing nighttime wakefulness by 36 minutes.
Tai Chi’s unique blend of mind-body coordination, slow tempo, and focused breathing likely contributes to its effectiveness in calming the brain and body. Here is a 15-minute video to guide you through a Tai Chi flow specifically designed for beginners to practice every day.
Walking or Jogging: Simple but Powerful
Walking or light jogging may sound too basic to help sleep, but it had a surprisingly robust effect on insomnia severity scores (ISI), reducing ISI scores by 9.6 points, a large and clinically meaningful effect. For those unable or uninterested in structured movement like yoga or Tai Chi, this is a promising reminder that regular brisk walking can be medicine, especially when done earlier in the day and consistently.
What About Other Exercise Types?
While other exercise formats like aerobic plus strength training or mixed aerobic programs were included in the analysis, they did not show as strong or consistent effects as yoga, Tai Chi, or walking. This doesn’t mean they’re ineffective, it simply means the evidence to support them as sleep-specific interventions is less robust at this time.
Moreover, it’s worth noting that only 18% of the included trials were rated as low risk of bias, and most were small-scale studies. So while this study offers excellent direction, we should interpret the findings as a call to further research and personal experimentation.
Why Exercise Helps Sleep: The Science Behind the Results
While each exercise type differs in pace and philosophy, they all share key sleep-promoting mechanisms:
- Regulation of circadian rhythms through consistent movement and light exposure (especially in morning workouts)
- Stress reduction via endorphin release, reduced cortisol levels, and enhanced parasympathetic tone
- Improved mood and anxiety symptoms, which are often intertwined with insomnia
- Metabolic effects, such as lowered inflammation, insulin sensitivity, and weight control, which all relate to sleep quality
Importantly, these exercises support sleep architecture, the underlying structure of restorative sleep, without sedating the brain or causing side effects.
What You Can Do Today
This study confirms what many sleep doctors and integrative practitioners, include myself, already observe – that consistent, mindful movement improves sleep, often dramatically. If you’re struggling with insomnia, here’s how to start:
- Pick a gentle modality. If you’re new to exercise or feeling stressed, try yoga or Tai Chi, both of which are adaptable to all fitness levels.
- Start small. Even 15–30 minutes a day, a few days a week, can produce benefits. Try morning walks or an evening yoga flow.
- Track your sleep. Use a journal or a tracker to log how long you sleep, how you feel in the morning, and any changes over time.
- Be consistent. Sleep improvements often appear after a few weeks. Stick with it and trust the process.
- Talk to your provider. Especially if you’re using medications or have complex health needs, discuss any new exercise plans with your care team.
This meta-analysis underscores an encouraging truth – the body holds the key to better sleep. When we move mindfully and consistently, our biology begins to sync with our need for deep, nourishing rest. If you or a loved one is battling insomnia, consider movement as a treatment. Your next good night’s sleep might begin with your next step.
Author
Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine. He specializes in bioidentical hormone replacement for men and women, thyroid and adrenal disorders, fibromyalgia and other complex medical conditions. He is founder and medical director of the Integrative Medicine Center of Western Colorado (www.imcwc.com) and Bellezza Laser Aesthetics (www.bellezzalaser.com). Call (970) 245-6911 for an appointment or more information.
