If sleep keeps slipping through your fingers, you’re not alone. Around 16% of adults globally suffer from chronic insomnia, a condition marked by persistent trouble falling or staying asleep. But relief might be simpler than you think. A new study has identified four exercises that significantly improve sleep quality, with no pills or expensive treatments required. Among the most effective: yoga and Tai Chi, both gentle workouts that combine physical movement with mental relaxation. These time-tested practices, alongside walking and jogging, offer a natural and accessible path to better sleep and a healthier, more focused mind.
Exercises that can help you sleep better and fight insomnia
Yoga: Mindful movement for deep rest
Yoga emerged as the most effective sleep aid in the study, helping participants gain nearly two extra hours of sleep each night. It also reduced tossing and turning by almost an hour and helped people fall asleep 30 minutes faster. Known for its combination of stretching, controlled breathing, and meditation, yoga calms the nervous system and eases mental restlessness.Some of the most effective yoga poses for better sleep include:
Balasana (Child’s Pose)
Kneel on the floor, touch your big toes together, and sit back on your heels. Separate your knees hip-width apart. Bend forward, resting your torso between your thighs and your forehead on the mat. Extend your arms forward or alongside your body. Breathe deeply and hold for 1–3 minutes. This pose gently stretches the lower back and promotes a sense of calm and surrender.
Viparita Karani (Legs-Up-the-Wall Pose)
Sit sideways next to a wall, then gently lie back and swing your legs up so they rest vertically against the wall. Keep your arms relaxed by your sides, palms facing up. Close your eyes and breathe slowly. Hold for 5–10 minutes. This pose helps reduce fatigue, calms the nervous system, and improves circulation.
Supta Baddha Konasana (Reclining Bound Angle Pose)
Lie on your back and bring the soles of your feet together, letting your knees fall open to the sides. You can place cushions under your knees for support. Rest your arms by your sides, palms up. Breathe deeply and stay in the pose for 5–10 minutes. This posture opens the hips and relaxes the groin and inner thighs, encouraging a meditative, restful state.
Savasana (Corpse Pose) with deep breathing
Lie flat on your back with your legs slightly apart and arms relaxed at your sides, palms up. Close your eyes and focus on your breath. Inhale slowly through your nose, hold briefly, and exhale gently through your mouth. Stay in this position for 5–10 minutes or longer. This final relaxation pose helps reset the nervous system and signals the body it’s time for deep rest.Regular practice of these poses—ideally two to six times a week for 45 to 60 minutes—can significantly improve sleep quality, lower anxiety, and help you drift off more easily.
Tai Chi: Ancient martial art with lasting effects
Tai Chi, a traditional Chinese practice involving slow, controlled movements with coordinated breathing and meditation, improved total sleep time by over 50 minutes. Participants also fell asleep 25 minutes faster and spent 30 fewer minutes lying awake. The benefits began within three months and continued for at least two years. With its focus on relaxation and mental clarity, Tai Chi is especially effective for those whose sleep struggles stem from stress or an overstimulated mind. Practising two to three times a week for about an hour is recommended.
Walking and jogging: Simple steps to better sleep
Walking and jogging are low-cost and easy to incorporate into daily routines. These aerobic exercises were more effective than strength training or mixed aerobics in relieving insomnia. Regular walking or jogging helps reduce stress hormones like cortisol, supports emotional balance, and enhances melatonin production, which aids in regulating sleep cycles. For those experiencing fatigue, mood issues, or trouble concentrating, walking or jogging three to five times per week for 30 to 75 minutes can help restore better sleep.
A natural solution with lasting impact
The researchers, writing in BMJ Evidence-Based Medicine, highlight that these gentle forms of exercise offer a safe, affordable, and widely accessible approach to improving sleep. Yoga and Tai Chi encourage mindfulness and relaxation, while walking and jogging help release built-up tension and rebalance energy. With consistent practice, these methods can provide long-term improvements in both sleep and overall well-being.
