Want to Get Rid of Insomnia? These Two Types of Exercise Are the Most Effective, Study Shows
If you have trouble sleeping, the solution doesn’t have to be in pills, but in physical activity. A new comprehensive study published in BMJ Evidence Based Medicine reveals that regularly practicing exercises such as yoga, tai chi, walking, or running can significantly improve sleep quality — often more effectively than medication.
The study compared 13 different methods for fighting insomnia, including various forms of exercise, and found that yoga and tai chi were among the most effective. Yoga increased sleep duration by almost two hours and improved its efficiency, while tai chi reduced nighttime awakenings and the time needed to fall asleep, with effects lasting up to two years, reports Index.hr.
Exercise Improves Sleep on Multiple Levels
Scientists say that exercise reduces anxiety, stimulates melatonin secretion, lowers stress levels, and improves deep sleep. Walking and running have also been shown to be helpful, especially in reducing the severity of insomnia symptoms.
Should Exercise Be the First Choice?
Although cognitive-behavioral therapy remains the most effective, exercise is more accessible, cheaper, and practically has no side effects. Therefore, the authors of the study recommend that exercise should be among the first-line treatments for insomnia, and not just an add-on to therapy.
