High-intensity yoga identified as most effective exercise for sleep

A meta-analysis published in the journal Sleep and Biological Rhythms has identified high-intensity yoga as the most effective form of physical activity for improving sleep quality in individuals with sleep disorders.

Researchers from the Harbin University of Sport analyzed data from 30 randomized controlled trials involving more than 2,500 participants across more than a dozen countries. The study compared various forms of exercise, including walking, strength training, aerobic exercise, and traditional practices like Tai Chi.

The findings suggest an ideal exercise prescription consisting of two 30-minute sessions of high-intensity yoga per week. Unlike traditional slow-paced yoga, this high-intensity version involves rapid transitions between poses and uses body weight to create continuous muscular resistance. This method is believed to stimulate the vagus nerve and activate the parasympathetic nervous system through controlled breathing and muscular effort.

Following high-intensity yoga, walking and strength training (such as weightlifting or Pilates) were identified as the next most effective activities for combating insomnia.