Researchers say short, twice-weekly sessions of vigorous yoga produced greater improvements in sleep quality than several other forms of exercise.
High-intensity yoga may offer a powerful way to improve sleep, according to a new analysis of more than 30 randomized controlled trials involving over 2,500 people with sleep disturbances.
Researchers at Harbin Sport University reviewed studies conducted across more than 12 countries, comparing the effects of different forms of physical activity, including walking, aerobic exercise, resistance training, tai chi, qi gong and combined exercise programs.
Among the approaches examined, high-intensity yoga produced the strongest improvements in sleep quality, according to the study published in Sleep and Biological Rhythms. The researchers found that practicing yoga twice a week for up to 30 minutes over eight to 10 weeks was associated with the most notable benefits.
The type of yoga examined was significantly more vigorous than slower practices such as yin or restorative yoga. High-intensity sessions typically involve continuous flows between poses, faster movements and body-weight resistance. Power flow and hot yoga are examples of practices that can fit this description.
Researchers suggested that the intensity of the exercise could be one reason for its apparent impact on sleep.
Yoga may also have an advantage because it combines physical activity with controlled breathing and sustained concentration.
A 2025 meta-analysis published in the International Journal of Yoga found that regular yoga practice was associated with increased melatonin, a hormone that helps regulate the sleep-wake cycle. Researchers have suggested that controlled breathing may contribute by stimulating the parasympathetic nervous system, which is involved in relaxation and recovery.
Other research has also associated yoga with changes in brainwave activity that may promote deeper sleep.
Aerobic exercise has traditionally been considered one of the more effective forms of physical activity for improving sleep. However, the new analysis ranked it below yoga, while walking came second and resistance training followed.
The researchers described yoga’s effect as “significantly superior,” although they noted that comparing different types of exercise can be complicated. Yoga can involve both aerobic and anaerobic elements, and differences in how it is classified across studies may influence results.
The findings add to growing evidence that mind-body exercises can benefit people struggling with sleep.
A 2025 study found that tai chi produced improvements in insomnia comparable to those achieved through cognitive behavioral therapy for insomnia (CBT-I), widely considered the clinical gold standard for treating the condition.
Yoga and tai chi share several characteristics, including controlled breathing, physical movement and prolonged concentration, potentially helping explain their effects on sleep.
Still, the researchers cautioned that the evidence has limitations. Several of the studies included relatively small numbers of participants, while differences in the populations studied make it difficult to determine whether the same approach will work equally well for everyone.
For people whose sleep difficulties are persistent or significantly affecting daily life, experts recommend seeking medical advice rather than relying solely on exercise.
The findings nevertheless suggest that improving sleep may not always require medication or supplements. For some people, adding two short sessions of vigorous yoga to their weekly routine could be a simple, exercise-based strategy for getting better rest.
