Overview

• The analysis pooled data from 22 randomized clinical trials involving 1,348 participants and 13 non-pharmacological insomnia interventions, seven of which were exercise based.
• Yoga produced a near two-hour increase in total sleep time, improved sleep efficiency by about 15% and cut nighttime awakenings by nearly an hour.
• Tai Chi practice over three to four months added more than 50 minutes of sleep, reduced wake time after sleep onset by over 30 minutes and sustained benefits for up to two years.
• Walking or jogging delivered a nearly 10-point drop in standardized insomnia severity scores and is linked to lower cortisol levels and increased melatonin production.
• Given their low cost, minimal side effects and broad accessibility, researchers urge integrating these exercises into primary care and community health programs and emphasize the need for larger, more rigorous trials.