There’s nothing quite like a good night’s sleep. When you sleep better, your whole day is better because you feel more refreshed, energized, and productive. The quest for deeper sleep can take people through all kinds of different trials and tribulations, from counting sheep to switching supplements and teas.
For me, I never underestimate the power of a bedtime yoga routine and some tapping or light meditation. Scientists explored which type of exercise is the most effective for deeper sleep and improving sleep quality for those dealing with sleep disturbances. Let’s explore the research and find out which exercise takes the crown.
The study
In a study published in the journal Sleep and Biological Rhythms, researchers assessed 30 randomized controlled trials spanning over 12 countries. The study involved more than 2,576 people with sleep disturbances. The researchers noted that, although we know reasonable exercise intervention can improve sleep disorders, the optimal combination of exercise prescription variables and the superior type remains unclear.
Which type of exercise is the winner for deeper sleep?
The researchers concluded the following:
- Yoga is the winner, leading to the most significant improvement in sleep quality, particularly with higher intensity yoga.
- 30 minutes of high-intensity yoga twice a week for 8-10 weeks made a difference in sleep quality.
- Walking came second to yoga, followed by resistance training.
Yoga reigned supreme.
The benefits of yoga for sleep
Additional research backs this up. For example, another study revealed that long-term yoga practice is linked to fewer sleep disturbances and better sleep quality in older adults. A large national survey revealed that over 55% of people who practiced yoga felt it helped their sleep, and 85% said it lowered their stress levels.
Increasing melatonin and calming your nervous system
Mindfulness is a key element of yoga that’s been shown to improve sleep disturbances by increasing the levels of the sleep hormone melatonin as well as reducing hyperarousal. Yoga could also affect brainwaves.
The breathwork involved in yoga has also been shown to calm the nervous system and activate the parasympathetic nervous system, which is responsible for “rest and digest” functions of your body and energy conservation. When your parasympathetic nervous system (PSNS) is activated, your heart rate slows, and the “fight or flight” response is counteracted.
The intensity and style of yoga vary, and what works for one person might not be so effective for others. Still, you won’t know if yoga helps lull you to a deeper sleep unless you try, so it’s worth rolling out a mat and giving it a go. Namaste.
