3 Best Forms of Exercise to Ease Insomnia and Improve Sleep
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Episode Description
- Insomnia affects about 22% of adults worldwide and raises the risk of depression, Alzheimer’s disease, and cardiovascular events, while also draining energy, focus, and overall health
- A review of 22 clinical trials found yoga, tai chi, and walking to be the top three forms of exercise for improving sleep quality, duration, and efficiency in people with insomnia
- Walking stood out for reducing insomnia severity the most, and moderate-intensity walking is safe to repeat daily without the health risks linked to excessive vigorous exercise
- Yoga increased total sleep time by nearly two hours per night, while tai chi improved both subjective and objective sleep measures, with benefits lasting months or even years after training
- Benefits from walking and tai chi were seen in as little as four to 12 weeks, showing that consistent, moderate activity is more effective for long-term sleep improvement than intense, high-volume workouts