Doing high intensity yoga twice a week may be the best way to improve sleep, according to a new review of studies. Experts say people can see benefits in about 8 to 10 weeks.
Researchers from Harbin Sport University in China looked at 30 clinical trials with 2,576 participants. They compared yoga, walking, resistance training, and traditional exercises like tai chi and qi gong.
The result showed that high intensity yoga, done 30 minutes per session, twice a week, improved sleep the most. Walking was the next best, followed by resistance training.
Yoga increases heart rate and may also activate the parasympathetic nervous system, which controls rest and digestion. This could explain why it helps people sleep better.
Scientists say more research is needed to confirm why yoga is more effective than other exercises. In order to sleep well, one should do high intensity training earlier during the day and not late at night.
Having a set routine works too, like exercising two times a week for 30 minutes every time.
In case yoga is not possible, walking or resistance exercise can work in the same way for a good night’s rest. Even doing a few hours of exercise before bedtime can enhance sleep quality.
Even a couple of hours prior to bedtime is sufficient to enhance sleep. The main message is simple active movement during the day helps your body rest at night.