Named the type of training effective for combating insomnia

High-intensity yoga can noticeably improve sleep quality with sessions just twice a week. This conclusion was reached by scientists from Harbin Sport University after analyzing data from more than 2,500 people with sleep disorders. The results were published in the journal Sleep and Biological Rhythms (SBR).

The researchers compared the effects of different types of physical activity on sleep, including walking, strength and aerobic training, Pilates, tai chi, qigong, and yoga.

The most pronounced effect was demonstrated by high-intensity yoga. The optimal regimen turned out to be two sessions per week lasting up to 30 minutes. Over the course of eight to ten weeks, this approach improved sleep quality more than walking, aerobic exercise, and traditional Chinese practices.

Walking ranked second in effectiveness, and strength training came in third. The researchers suggest that yoga's advantage may be linked to the combination of physical exertion and breathing techniques. This format can reduce stress levels and activate the parasympathetic nervous system, which is involved in transitioning the body into a state of rest.

The authors note that the findings demonstrate that improving sleep does not require daily training or spending a lot of time at the gym. Two short sessions per week can produce a noticeable effect with regular practice.