Getting a full night’s sleep isn’t always as easy as just turning out the lights. Insomnia affects somewhere between 4 % and 22 % of people and is linked to problems such as cardiovascular disease, dementia and depression. Drug treatments can work but they come with side effects, and cognitive behavioural therapy (CBT), although effective, isn’t always available because there simply aren’t enough qualified therapists. New research suggests there may be a simple and natural solution: exercise.
What the research shows
Researchers analysed 22 randomised clinical trials involving 1 348 participants to compare different treatments for insomnia. Seven of the approaches were exercise-based and included yoga, Tai Chi, walking/jogging and strength training, while the others ranged from CBT to acupuncture and Ayurvedic therapies. Sleep quality was assessed using standard measures such as total sleep time, sleep efficiency, the number of times people woke during the night and how long it took to fall asleep.
The researchers found that exercise interventions rivalled (and sometimes outperformed) existing treatments:
- Yoga increased total sleep time by nearly 2 hours and improved sleep efficiency by almost 15 %. It also reduced the time spent awake after falling asleep by nearly an hour and shortened sleep latency by around 30 minutes.
- Walking or jogging reduced insomnia severity by nearly 10 points on standard scales. These activities increased energy expenditure, curbed cortisol (the “stress hormone”), boosted melatonin (the sleep hormone) and improved mood regulation.
- Tai Chi improved sleep quality scores by more than 4 points, extended total sleep time by over 50 minutes and reduced the time spent awake after falling asleep by more than half an hour. Tai Chi’s combination of mindful movement, deep breathing and relaxation is thought to reduce anxiety and calm the nervous system.
Overall, the study concluded that exercise could be a primary treatment for insomnia, not just a supplementary one. The researchers noted that activities like yoga, Tai Chi and walking are low‑cost, easy to access and come with minimal side effects.
Why these activities work
Each of these practices offers benefits that go beyond general fitness:
- Yoga encourages body awareness and controlled breathing, which may change brain activity and reduce anxiety and depression. Lower anxiety levels make it easier to fall asleep and stay asleep.
- Tai Chi blends gentle movements with breathing and mindfulness, which dampens over‑arousal of the nervous system, quiets “mental chatter” and regulates emotions.
- Walking and jogging increase energy expenditure and have been shown to reduce cortisol levels and boost melatonin production, helping to improve the depth and quality of sleep.
While CBT remains effective—particularly for increasing total sleep time—it requires qualified therapists and a commitment to behavioural change. Exercise, on the other hand, is accessible to most people and can be incorporated into daily routines without special equipment.
Tips for getting started
If you suffer from occasional sleeplessness or chronic insomnia, consider incorporating some of the following practices into your routine:
- Start small: You don’t need to run a marathon or master complex yoga poses. Begin with a 15‑ to 30‑minute walk or a beginner yoga video.
- Be consistent: Try to engage in your chosen activity at least three to four times a week. Research suggests improvements in sleep can be seen after 4–26 weeks of regular practice.
- Practice mindfulness: Incorporate mindful breathing during yoga or Tai Chi sessions. Focus on the sensation of movement and allow worries to drift away.
- Stay hydrated and nourished: Proper hydration and nutrition support overall well‑being and recovery, which are essential for quality sleep.
- Listen to your body: If you feel pain or discomfort, modify the exercise or consult a healthcare professional.
Final thoughts
Insomnia can be debilitating, but natural remedies like yoga, Tai Chi and jogging offer promising, science‑backed benefits. By integrating these gentle yet effective forms of exercise into your lifestyle, you can improve your sleep quality without relying on medication. As always, speak with a healthcare professional before starting any new exercise program, especially if you have underlying health conditions.
With consistent practice and a commitment to self‑care, sweet dreams may be just a stretch or walk away!
