The Chinese researchers analyzed 30 studies with a total of 2500 participants and concluded that intensive yoga produces the best results for a good night’s sleep. According to the research, this effect is greatest for only two short sessions per week, of a maximum of 30 minutes. After eight to ten weeks of regular practice you should already experience a noticeable difference.
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With ‘intensive yoga’, the researchers go to a higher intensity, more strength exercises and a stronger cardio effect than with regular yoga. This seems the most effective way to improve sleep quality in people with sleep disorders. In addition to yoga, a combination of a walk followed by strength training can also be a good option to fall asleep more easily.
Why yoga?
The research cannot yet explain exactly why Yoga promotes sleep. Yoga sessions do not only train the body, but also breathing, which can activate the parasympathetic nervous system. That is the part of the nervous system that controls heart rate and digestion during rest.
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Despite the promising results, the researchers emphasize that the findings must be interpreted with caution. The number of studies is limited and the groups investigated have specific characteristics. According to them, more research is therefore needed to strengthen the reliability and completeness of the conclusions.