3 Science-Backed Exercises That Could Improve Sleep, Study Finds

A new analysis of more than 20 clinical trials found that yoga, Tai Chi and walking or jogging were associated with measurable sleep improvements; Tai Chi showed benefits that persisted for up to two years.

A large new analysis pooled results from more than 20 clinical trials to compare different exercise programs against usual care or lifestyle changes. The review examined a range of activities, including yoga, Tai Chi, walking, jogging and strength training. Researchers reported measurable improvements in several sleep outcomes tied to particular practices. The discussion focuses on how gentle, intentional movement may influence sleep through multiple overlapping mechanisms. Key results: - The analysis included over 20 clinical trials comparing exercise programs with usual care or lifestyle changes. - Yoga was associated with nearly two extra hours of total sleep time, about a 15% improvement in sleep efficiency, and roughly 30 minutes shorter time to fall asleep, with less wakefulness after sleep onset. - Walking or jogging produced meaningful reductions in insomnia severity scores, reported as nearly a 10-point decrease. - Tai Chi improved every measured sleep outcome, adding over 50 minutes of sleep per night, shortening sleep latency by about 25 minutes, reducing nighttime awakenings, and showing benefits that persisted for up to two years. Summary: This analysis suggests that specific, gentle forms of exercise were linked with measurable improvements in sleep outcomes across multiple trials, and that Tai Chi in particular showed longer-term effects. Undetermined at this time.