Yoga has emerged as the leading practice for enhancing sleep
ShutterStock/Drazen Zigic
After a poor night’s sleep, the last thing I feel like doing is working out, even though I know it could help me rest better. The idea of intense physical activity when I’m sleep-deprived doesn’t seem appealing. However, I was astonished to discover that pushing yourself at the gym may not be the most effective strategy for improving sleep.
A recent review of 22 studies involving over 1,300 adults suffering from insomnia evaluated how seven exercise-related interventions influenced sleep. It was found that gentler activities like yoga and Tai Chi contribute more positively to sleep quality than intense workouts, such as strength training and aerobic exercises.
Yoga (as shown in the image) has been linked with an increase in total sleep time by nearly 2 hours compared to the control group, surpassing the effects of cognitive behavioral therapy. Traditional insomnia treatments boost sleep by merely about an hour, while Tai Chi results in a 52-minute increase. Instead of helping individuals sleep longer, exercising diminished the frequency of awakenings and shortened the duration it took to fall asleep.
I must admit I found these findings surprising. I had thought one reason exercise helps improve sleep is because it tires you out. However, the results suggest this isn’t the case; intense physical activity had minimal impact on sleep.
Then what about those gentle exercises that are major contributors to better sleep? Their effectiveness may lie in their focus on breath control and bodily awareness. Research indicates that mindfulness practices, along with activities like Yoga and Tai Chi, diminish the activity of the sympathetic nervous system, which manages our fight or flight responses. This leads to reduced blood pressure, heart rate, and levels of the stress hormone cortisol, ultimately alleviating depression and anxiety symptoms that can disrupt sleep.
However, these findings don’t suggest that other types of exercise lack value for those with insomnia. In fact, walking and jogging showed the most significant reductions in insomnia severity index scores, which assess sleep quality alongside its effects on mood, attention, and memory. Although walking and jogging didn’t seem to improve sleep duration, the reduced severity scores might indicate that mild aerobic activities assist in mitigating the daytime impacts of insomnia.
I truly appreciate this kind of research. I believe that exercise encompasses more than just pushing your body to its limits. If I’m not physically drained, I can find myself thinking that my workouts don’t matter, but that’s simply not accurate! Interestingly, reducing the intensity seems to have its unique advantages, including enhanced sleep quality. Plus, unrolling my yoga mat feels more manageable after a night of poor sleep than logging miles on the treadmill.
Grace Wade is a health reporter for New Scientist based in the US
These articles are published weekly at NewsCientist.com/Maker
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Source: www.newscientist.com
