Sport for Better Sleep: Yoga Takes the Lead, but Timing Matters
Millions struggle with sleep disorders, a prevalent health issue in Germany and beyond. While exercise is widely recognized as a potential aid too restful nights, pinpointing the best type of activity has been a challenge – until now.Researchers at Harbin Sport University in China have analyzed data from 30 clinical studies, encompassing over 2,576 participants, to determine which sports moast effectively improve sleep quality. Their findings, published in the journal “Sleep and Biological Rhythms,” reveal that intense yoga practiced twice weekly for eight to ten weeks yields the most meaningful improvements in sleep. Sessions should ideally be limited to 30 minutes.
The study compared yoga to other forms of exercise including walking, strength training, and traditional Chinese practices like Tai-Chi and Qigong. Walking emerged as the next most beneficial activity for sleep, followed by strength training. Positive effects from these activities also became apparent within an eight to ten week timeframe.
While the exact mechanisms aren’t fully understood, researchers believe yoga’s effectiveness stems from its ability to activate the parasympathetic nervous system – the branch of the nervous system responsible for promoting relaxation and calming the body. Previous research supports this theory.
The researchers caution that their findings should be interpreted with some reservation, acknowledging the limited number of studies included and the unique characteristics of individuals with sleep disorders.
Importantly, the timing of exercise is crucial. A separate study involving over 14,000 participants demonstrated that vigorous workouts within two hours of bedtime can delay sleep onset by more than 30 minutes and reduce overall sleep duration. Though, exercising at least four hours before your usual bedtime appears to have no negative impact on sleep.
