“The exercise is an assistance with underused natural sleep but very effective, with advantages for people of all ages and from all horizons,” explains the main author, Zhijun BU, a scientist from the Center for Evidence Chinese Medicine at the University of Chinese Medicine in Beijing.
“These specific exercises are soft, easy to respect, and particularly suitable for people with insomnia,” said BU. “They can be as powerful as drugs, but without side effects.”
Studies have examined 7 types of exercise
The researchers started by looking at 22 clinical trials on the exercise for insomnia, which involved more than 1,300 participants in total. The review included studies on seven forms of exercise:
- Yoga
- Tai Chi
- Walk or jog
- Aerobic exercises plus strength training
- Force training alone
- Aerobic exercise combined with therapy
- Mixed aerobic exercises
BU says that many types of specific exercises (such as swimming, cycling, tennis and team sports) can fall under general “aerobic activity” in this study, but they were not analyzed individually because there were not enough high quality tests focused on individual activities.
In some studies, participants have completed questionnaires and sleep newspapers; In others, the researchers measured the quality of sleep by giving participants of portable activity trackers. From these data sources, the researchers calculated how the different types of exercise affected:
- Total sleep time
- Percentage of time spent sleeping in bed
- Number of times that a person has woken up sleep
- The time it took to fall asleep
Yoga, tai chi, walking and jogging came out in mind
According to the results, yoga had a significant impact on the total sleep time – adding almost two hours of closing for people with insomnia. This also reduced the time spent woken up after falling asleep almost an hour and reduced the time it took to fall asleep by about half an hour.
The Tai-chi, which incorporates gentle movements, meditation and controlled breathing, has been linked to a significant reduction in bad scores of sleep quality. The old Chinese martial art has increased the total sleep time by more than 50 minutes, reduces the time spent woken up after falling asleep by more than half an hour and reduced time to fall asleep by about 25 minutes, depending on the analysis.
Of all types of exercises, only strength training seemed to have no effect on sleep in this analysis – although the authors noted that this observation was in conflict with previous research.
They also recognized that almost 70% of the tests they had examined had design defects, many of which do not report key details such as the intensity or duration of the exercise. This means that the results must be interpreted in a conservative manner; High quality large -scale tests are necessary to confirm the results.
How to find the right exercise for insomnia
BU suggests that certain forms of exercise can be more effective depending on the type of sleep of a person.
“For those who fight against the insufficient total sleep time or the difficulty of falling asleep, yoga and tai chi can be more appropriate,” he said.
For those who often feel tired, find it difficult to concentrate or experience a bad mood during the day, BU recommends aerobic exercises such as walking or jogging.
Tai Chi has particularly stood out from other activities because it was linked to significant improvements between all sleep indicators, even for people who have been practicing this technique for less than three months. The advantages of Tai Chi also remained stable in the long -term follow -up of one to two years, explains BU.
Based on the review of the review, BU offers the following exercise plans for better sleep:
- Walk or jog 3 to 5 times a week, 30 to 75 minutes per session.
- Practice yoga 2 to 6 times a week, 45 to 60 minutes per session.
- Practice the Tai Chi 2 to 3 times a week, 45 to 60 minutes per session.
How do these activities help sleep?
Overall, the study confirms more than physical activity contributes to better rest, explains Shalini Paruthi, MD, doctor in sleep medicine and auxiliary professor at Saint Louis University School of Medicine in Missouri.
“We know that moderate aerobic exercise increases the amount of sleep with slow waves [also called deep sleep] An individual obtains, “explains Dr. Paruthi, who was not involved in the journal.” This sleep gives the brain and the body a chance to rejuvenate. »»
By focusing on breathing, mindfulness and relaxation, yoga and tai chi can be particularly good for relieving anxiety and depressive symptoms, which often interfere with a good night’s sleep, the researchers wrote.
They added that walking or jogging can lead to better rest by burning excess energy, reducing stress hormones, including cortisol, improving overall mood and stimulating the production of the melatonin sleep hormone.
TCC remains the first -line treatment for insomnia
The new analysis has recognized that the main treatment of insomnia is cognitive behavioral therapy (TCC), which can help people change sleep-related negative thoughts and behaviors. Medicines can also be effective for chronic insomnia, they wrote, although they can come with side effects.
“Cognitivo-behavioral therapy for insomnia is standard treatment for insomnia, and whoever has a significant anxiety to be unable to sleep at night should continue with a qualified supplier or an application,” explains Michelle Jonelis, MD, chief doctor of the lifestyle Sleep Clinic in Mill Valley, California, and member of the American college of life.
For these people, completing the TCC with the exercise could increase its effects, says Paruthi.
“For people without significant anxiety who experience sleep disturbances, exercise is an excellent starting point,” said Dr. Jonelis.
Jonelis, who was not involved in the research review, says that people who do not sleep well should think about the type of exercise they like to do and make a plan for how to integrate it into their lives.
Regular exercise does not eliminate the risk of insomnia, she said.
How to exercise for better sleep
Ann E. Rogers, RN, sleep specialist at the Nell Hodgson Woodruff School of Nursing from Emory University in Atlanta, offers the following advice on the adoption of an exercise habit.
- You are more likely to finish your training if you took the time to do it (like the start in Midmorning) – before other daily requests are bothering.
- Do not dive first in an intense training if you return to the gymnasium. Gradually facilitated in physical activity.
- Be patient with yourself. All movement will be beneficial for sleep.
- Avoid intense training near bedtime. They can run you rather than wrap you.
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