How Yoga Can Improve Your Sleep Quality | Sleep Foundation
If you’ve been tossing and turning at night, here’s some good news: a new study suggests that doing yoga just twice a week for under 30 minutes could be one of the best ways to improve your sleep.
Researchers from Harbin Sport University in China reviewed 30 different studies from around the world to compare which types of exercise actually help people sleep better. Their analysis, published in Sleep and Biological Rhythms, found that yoga topped the list, followed by walking, resistance training, and aerobic workouts.
Why Yoga?
Yoga isn’t just about stretching—it involves controlled breathing and calming movements that help activate your body’s relaxation system. This slows your heart rate and reduces stress, helping you unwind for a better night’s rest. Experts also believe yoga may relieve pain (like arthritis), which can otherwise keep people awake.
Interestingly, shorter yoga sessions—less than 30 minutes—were more effective than longer ones. Why? Longer sessions might raise your cortisol levels (that’s the stress hormone), which could actually make it harder to fall asleep.
Timing Matters Too
Don’t hit the mat right before bed. Doing your workout earlier in the day gives your body time to wind down before bedtime, even if your cortisol rises briefly after exercise.
Not One-Size-Fits-All
The study involved people of all ages, from young adults to seniors, so the results might vary depending on your age or fitness level. For example, older adults might do better with gentle, low-intensity exercises, while younger folks may enjoy more intense routines.
Experts say more research is needed to confirm exactly which workout is best for specific groups. But the overall takeaway is clear: any exercise is better than none when it comes to sleep.
Final Word from Sleep Experts
While sleep medications and therapy can help, they don’t work for everyone and may have side effects—especially in older adults. That’s why exercise is a promising natural option. But it should fit your lifestyle.
“If someone can’t do yoga but can go for a walk, I still recommend walking,” says Dr. Justin Thomas, a sleep specialist at the University of Alabama at Birmingham.
So whether it’s yoga, walking, or lifting light weights, get moving—your sleep will thank you.
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