If you are suffering from insomnia, performing exercises such as yoga, tai chi, walking, and jogging may help improve sleep quality. Insomnia is characterized by difficulties falling and staying asleep, and early morning awakening. It is associated with heightened risks of various mental and physical health conditions, including dementia and cardiovascular disease. Walking or jogging resulted in a large reduction in insomnia severity of nearly 10 points, while tai chi reduced poor sleep quality scores by more than 4 points, increased total sleep time by more than 50 minutes, and reduced time spent awake after falling asleep by over half an hour. It also shortened sleep latency by around 25 minutes, the researchers said. “Given the advantages of these exercises — including low cost, minimal side effects, and high accessibility — the team urged the need for integrating these into primary care and community health programs. The analysis showed that yoga resulted in a large increase in total sleep time of nearly 2 hours and improved sleep efficiency by nearly 15 per cent. It also reduced the amount of time spent awake after falling asleep by nearly an hour and shortened sleep latency by around half an hour.
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