Just two 30-minute workouts a week can noticeably improve sleep quality if people choose the right kind of exercise, according to researchers at Harbin Sport University. The team published their meta-analysis findings in the journal Sleep and Biological Rhythms.
The researchers analyzed data from 30 randomized clinical trials involving more than 2,500 people who suffered from sleep disorders. They compared the effectiveness of different types of physical activity, including walking, strength training, aerobic exercise, pilates, tai chi, qigong and yoga.
High-intensity yoga came out on top
High-intensity yoga produced the best results, with the most effective routine consisting of two sessions a week lasting up to 30 minutes over 8 to 10 weeks. This program improved sleep quality more than walking, aerobic training and traditional Chinese practices. Walking ranked second, and strength training came in third.
The authors suggested the effect may stem from a combination of breathing techniques and strength exercises. They said this format of training could activate the parasympathetic nervous system, reduce stress levels and promote deeper sleep.
Researchers had previously found that eating almonds daily helps improve sleep quality.
