- New research indicates that specific forms of exercise can significantly help alleviate insomnia, based on a review of 22 clinical trials involving 1,348 participants.
- The study, published in BMJ Evidence-Based Medicine, found yoga to be especially effective, increasing total sleep time by nearly two hours and reducing the duration spent awake after initially falling asleep by almost an hour.
- Experts explain that exercise improves sleep quality by positively influencing brain activity, regulating sleep-wake hormones like melatonin and cortisol, and enhancing overall mood.
- Recommended exercises for improving sleep include aerobic activities such as running and cycling, strength training, yoga and stretching, and walking, all of which contribute to stress and anxiety reduction.
- For best results, it is advised to complete exercise approximately five to six hours before bedtime, and no later than two hours prior, to prevent adrenaline spikes that could interfere with sleep.
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