A major analysis of clinical trials has revealed that gentle exercises like Tai Chi, yoga, walking, and jogging may be some of the most powerful natural tools for improving sleep and relieving insomnia, possibly even rivaling medication and therapy.

These mind-body practices were shown to boost total sleep time, reduce sleep latency, and help people stay asleep longer, with Tai Chi performing best across nearly all metrics.

Best Exercises to Improve Sleep

According to a new analysis published in the journal BMJ Evidence Based Medicine, certain forms of exercise—such as yoga, Tai Chi, walking, and jogging—may be among the most effective ways to enhance sleep quality and reduce symptoms of insomnia.

Researchers say the results support using physical activity as a primary approach for addressing sleep difficulties.

Insomnia, which involves problems falling asleep, staying asleep, or waking up too early, affects between 4% and 22% of people, the study notes. It is also linked to higher risks for several serious health conditions, including cardiovascular disease and dementia.

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