High-intensity yoga identified as most effective exercise for insomnia

A meta-analysis published in the journal ‘Sleep and Biological Rhythms’ indicates that high-intensity yoga is the most effective physical activity for combating insomnia. Researchers from Harbin University of Sport analyzed data from 30 randomized clinical trials involving over 2,500 participants across more than a dozen countries.

The study suggests that the ideal exercise prescription for individuals with sleep disorders consists of two 30-minute high-intensity yoga sessions per week for eight to ten weeks. Unlike traditional slow-paced yoga, this high-intensity version involves rapid transitions between poses and uses body weight to create resistance.

This finding contrasts with other reviews suggesting that three sessions of moderate-intensity aerobic exercise per week might be more effective, highlighting the specific benefits of yoga for sleep quality improvement.