The beneficial effect of yoga, Tai Chi and walking on your sleep

Which forms of physical activity are the most sleep-inducing?

When you exercise, all sorts of things happen in your body and brain that promote sleep. You use more energy (good for fatigue), you improve your hormone balance (good for extra deep sleep), and you strengthen the brain areas that regulate your sleep-wake cycle. Exercise also helps combat stress, worry, and low mood.

But which forms of physical activity are the most sleep-inducing? Research by an international team, drawn from several Asian universities, provides the answer. The researchers analyzed 22 randomized trials involving 1,348 people with insomnia. They compared 13 interventions, 7 of which were exercise-based, and measured their effect on sleep.

The winners:

• Yoga : Hooray! An average of 110 minutes of extra sleep per night, increased sleep efficiency, and a shorter time to fall asleep.

• Tai Chi : +52 minutes of sleep per night (sleep diary) and +24 minutes (objective measurement), with effects lasting up to two years in some studies.

• Walking/Jogging : A significant decrease in the severity of insomnia, as expressed in the Insomnia Severity Index , noticeable in less fatigue and improved daytime mood.

The losers:

• Acupuncture / massage: No noticeable effect on sleep

• Strength training: No noticeable effect on sleep

• Aerobics: Slight objective gain

Why do the winners work?

Yoga and Tai Chi combine movement with breathing exercises and mindfulness, which further enhances relaxation. Walking or jogging provides fresh energy during the day and exposure to daylight, making it easier to fall asleep at night.

A critical note

The researchers used data from studies using different measurement methods. Some involved objective measurements such as polysomnography (a sleep study), while others used subjective measurements, such as keeping a sleep diary or completing a questionnaire. As a result, the results aren't always easy to compare one-to-one, although they do clarify one thing: some forms of exercise help.

That morning visit to the gym I love is actually good for sleep, but not in the way I thought. It's not the strength training itself, but the walk there in the daylight that helps me sleep. Below are all the interventions studied and their effects on sleep.

Intervention	Effect on sleep	Comments
CGT-I	✔ Broad effect	Long lasting results
Sleep hygiene	❓ Small/uncertain	Limited evidence
Ayurveda	❌ No effect	—
Acupuncture/massage	❌ No effect	—
Yoga	✔ Strong	+110 min sleep, higher efficiency
Tai Chi	✔ Strong	Short and long term effects
Walking/jogging	✔ Strong (on ISI)	Mainly fewer daytime complaints
Aerobic + strength training	✔ Moderate	Slight objective gain
Strength training	❌ No effect	—
Aerobic + therapy	✔ Yes	Better sleep quality and severity
Mixed aerobic exercises	❓ Uncertain	Mixed results