Overview

• A Journal of Physical Activity & Health tracker-based study found that adults completing at least 10 minutes of moderate-to-vigorous exercise on multiple days per week experienced significantly deeper, more restorative sleep.
• A BMJ Evidence-Based Medicine network meta-analysis ranked yoga, Tai Chi, walking and jogging as the most effective non-drug treatments for insomnia based on gains in total sleep time and sleep quality.
• Yoga interventions increased total sleep time by nearly two hours and reduced wake time after sleep onset by almost an hour in clinical trial reviews.
• Tai Chi boosted overall sleep duration by over 50 minutes, cut nighttime wakefulness by more than 30 minutes and shortened sleep-onset latency, with benefits lasting up to two years.
• Experts recommend scheduling moderate-to-vigorous workouts five to six hours before bedtime and avoiding exercise within two hours of sleep to prevent adrenaline spikes and maximize rest.