Overview
- A study from Harbin Sport University analyzed more than 2,500 people with sleep problems and found better sleep after yoga done twice a week for at least 30 minutes.
- Most participants improved within 8 to 10 weeks, though the authors said the finding is early and called for larger, higher-quality trials.
- Researchers and clinicians now prioritize wake-time regularity because a steady morning schedule anchors the body clock through consistent light exposure.
- A review in Sleep Medicine Reviews linked irregular sleep timing with higher depression symptoms, worse insulin control, and added cardiovascular and metabolic strain.
- Experts recommend basic sleep hygiene, including limiting evening screens because blue light suppresses melatonin and may pose eye risks, along with a dark, quiet, cool bedroom and fewer late-day stimulants.