Exercise is widely recommended for people with insomnia and other sleep difficulties, but which type helps most in the long run has been less clear. Researchers at Harbin Sport University in China carried out a meta-analysis of 30 randomized controlled trials, drawn from more than a dozen countries and involving over 2,500 participants with sleep disturbances across all age groups. The most effective pattern in their analysis was yoga performed at higher intensity for less than 30 minutes, twice a week. Walking came next in terms of benefit, followed by resistance training. Positive effects on sleep were seen in as little as eight to ten weeks of regular activity. Moving the body regularly is good for sleep. Yoga appears to be an especially promising option, but walking, resistance exercise, and other forms of movement can also help. Bodies and brains differ, and there is no one type or dose of exercise that will suit everyone with insomnia or sleep disturbance. For some, rolling out a yoga mat and focusing on breath and movement may be the right fit. For others, a brisk evening walk or a simple strength routine may be more realistic and just as valuable. The key is to choose a form of activity that feels sustainable. Sweating on a yoga mat is one option among many, not a universal prescription.
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