Scientists named the best type of exercise to combat insomnia

Just two yoga sessions per week can significantly improve sleep quality. This was discovered by scientists from Harbin Sport University, who analyzed data from more than 2,500 people suffering from sleep disorders. The results of the large-scale study were published in the journal Sleep and Biological Rhythms (SBR).

The specialists conducted a comparative analysis of the effects of various types of physical activity on sleep. Walking, strength training, aerobic exercise, Pilates, tai chi, qigong, and yoga all came under scrutiny.

The undisputed leader turned out to be high-intensity yoga. The ideal formula was two sessions per week lasting up to 30 minutes. When this regimen was maintained for eight to ten weeks, sleep quality improved significantly more than with walking, aerobic exercise, and traditional Chinese practices.

Silver in the effectiveness ranking went to walking, while bronze was taken by strength training. According to the researchers, the secret to yoga's success lies in its unique combination of physical exertion and breathing techniques. This format helps reduce stress levels and activate the parasympathetic nervous system, which is responsible for transitioning the body into a state of rest and recovery.

The authors of the study emphasize the main takeaway: improving sleep does not require daily training or spending long hours in the gym. Two short workouts per week, provided they are done consistently, can deliver noticeable results.