Four Workouts Possibly Crucial for Achieving Peaceful Slumber
In a groundbreaking study published in the journal BMJ Evidence-Based Medicine, scientists in China have found that certain forms of exercise, including yoga, jogging, and Tai Chi, can significantly improve sleep quality and duration.
The research, led by Zhi-jun Bu, who is now pursuing a doctorate at The Affiliated Hospital and Clinical Medical College of Nanjing University of Chinese Medicine, analyzed data from 22 clinical trials involving over 1,300 participants and 13 different interventions for insomnia.
The findings suggest that physical activity should be considered as a frontline treatment for insomnia. Among the various exercise types tested, yoga, Tai Chi, walking, and jogging emerged as top contenders. Yoga, in particular, was linked to almost two hours of extra sleep compared to controls.
The study reveals that aerobic exercises such as walking or jogging may improve sleep structure by increasing energy expenditure, enhancing melatonin secretion, lowering cortisol levels, and boosting the proportion of deep sleep. On the other hand, yoga is suggested to help sleep by regulating the autonomic nervous system and reducing anxiety and stress.
Tai Chi, a traditional Chinese martial art, was found to enhance parasympathetic activity, reduce inflammatory responses, and promote brain plasticity and circadian rhythm regulation. This could explain why it provided the most benefits for sleep of all the exercises tested.
Key recommendations based on the study include engaging in regular physical activity, particularly yoga, Tai Chi, walking, or jogging, to support significant improvements in sleep quality and duration. Combined aerobic and strength training, strength training alone, aerobic exercise paired with therapy, and mixed aerobic routines were also shown to improve sleep.
However, it's important to note that the timing of exercise could be crucial. Performing intense workouts up to four hours before bed could disrupt sleep. Therefore, it's advisable to find a workout schedule that suits individual needs and circadian rhythms.
Insomnia is a growing issue, with a recent survey finding that more than half of American adults have experienced difficulty sleeping, and 12% of U.S. adults have been diagnosed with chronic insomnia. This study offers hope for those struggling with sleep issues, as lead study author Zhi-jun Bu stated that people with insomnia can be confidently told that exercise can help them sleep better.
In conclusion, regular engagement in calming, moderate forms of exercise such as yoga and Tai Chi, alongside aerobic activities like walking or jogging, carried out consistently over weeks, supports significant improvements in sleep quality and duration according to the BMJ Evidence-Based Medicine study. It's now more important than ever to consider physical activity as a crucial part of managing insomnia and promoting overall health and well-being.
- The groundbreaking study published in BMJ Evidence-Based Medicine suggests that physical activity, particularly yoga and Tai Chi, could be a frontline treatment for chronic insomnia.
- The research findings show that yoga, when compared to controls, is linked to almost two hours of extra sleep, thanks to its ability to regulate the autonomic nervous system and reduce anxiety and stress.
- The study also reveals that aerobic exercises like walking or jogging can improve sleep structure, although Tai Chi seems to provide the most benefits for sleep due to its effect on parasympathetic activity, inflammatory responses, brain plasticity, and circadian rhythm regulation.
- As the study highlights, regular exercise, coupled with a workout schedule that suits individual needs and circadian rhythms, could significantly improve sleep quality and duration, contributing to overall health, wellness, and the fight against insomnia.
