💤 Struggling with Sleepless Nights? These 3 Exercises Can Help You Sleep Better Naturally

If counting sheep isn’t cutting it, new research says it’s time to roll out a yoga mat, lace up your sneakers, or try some Tai Chi.

A 2025 systematic review and network meta-analysis published in BMJ Evidence-Based Medicine analyzed 22 clinical trials with over 1,300 participants to uncover which forms of exercise are most effective for improving sleep in people with insomnia. The verdict? Exercise isn’t just helpful—it could be your best non-pharmaceutical sleep solution.

🧘‍♀️ 1. Yoga: The Sleep Extension Secret

Yoga was the top performer when it came to increasing total sleep time—by more than 110 minutes per night on average! It also helped with:

• Falling asleep faster

• Staying asleep longer

• Boosting overall sleep efficiency

Yoga’s blend of movement, mindfulness, and breathwork makes it a powerful antidote to the stress and hyperarousal that fuel insomnia.

☯️ 2. Tai Chi: Long-Term Sleep Gains Without the Sweat

Tai Chi, the gentle martial art often described as “meditation in motion,” came in strong with both short- and long-term improvements in:

• Sleep quality

• Wake time after sleep onset

• Sleep onset latency (falling asleep faster)

It also showed promise in reducing inflammation and regulating circadian rhythms, making it an ideal fit for those seeking deeper, more restorative rest.

🏃‍♀️ 3. Walking or Jogging: Daytime Activity for Nighttime Relief

Sometimes the simplest solutions are the most powerful. Regular walking or light jogging helped participants:

• Cut insomnia severity scores drastically

• Alleviate fatigue and daytime dysfunction

• Reset their body clocks naturally

Even low-impact cardio was shown to support better sleep—no need to become a marathoner.

Why This Matters for You

While sleep medications and CBT-I (cognitive behavioral therapy for insomnia) have their place, this study emphasizes a new front-runner in the sleep improvement game: exercise as medicine. Plus, these interventions are:

• Cost-effective

• Side-effect free

• Accessible to all fitness levels

🛌 Ready to Sleep Smarter?

Whether you’re a night owl, a restless sleeper, or someone seeking alternatives to medication, movement is medicine—and the right kind might just be your ticket to restful nights and brighter mornings.

➡️ Try adding a 20-minute yoga session, Tai Chi flow, or brisk walk to your daily routine—and give your body the gift of better sleep.

For more information on the study click here