Yoga Regulates Brain Wave Patterns, May Promote Deep Sleep

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Yoga is the Best Way to Improve Sleep: Scientific Study Confirms

A recent scientific study concluded that one type of exercise can significantly improve sleep. The study found that practicing yoga leads to improved sleep quality in the long term, which increases daily rest and improves overall health.

According to a report published by the specialized science website Science Alert, and reviewed by Al Arabiya.net, a meta-analysis of 30 randomized controlled trials showed that regular, high-intensity yoga practice is more strongly associated with improved sleep than walking, resistance training, compound exercises, aerobic exercise, or traditional Chinese exercises.

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The analysis included trials from more than 12 countries, involving more than 2,500 people with sleep disorders from various age groups. When researchers at Harbin Sport University in China analyzed the data, they found that practicing high-intensity yoga for less than 30 minutes, twice a week, was the best exercise treatment for sleep disorders.

Walking came in second as the best form of physical activity, followed by resistance training, with positive results observed in just eight to ten weeks. The findings, published in 2025, somewhat contradict a 2023 meta-analysis, which found that aerobic or moderate-intensity exercise three times a week was the most effective way to improve sleep quality in individuals with sleep disorders.

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However, one of the studies included in that meta-analysis indicated that yoga had a greater impact on sleep quality than other types of exercise. 

Furthermore, yoga is difficult to classify as either aerobic or anaerobic, as its intensity varies depending on the technique used. These variations in practice may explain why results differ from trial to trial, as the later meta-analysis did not explain why yoga is particularly beneficial for sleep. 

Yoga's benefits extend beyond simply raising your heart rate and strengthening your muscles; it also helps regulate breathing. Research suggests that controlled breathing activates the nervous system, which is responsible for relaxation and digestion. Some studies also indicate that yoga regulates brain wave activity patterns, potentially promoting deeper sleep.

However, despite strong evidence suggesting that exercise in general is beneficial for sleep, studies comparing specific exercises and their long-term effects remain limited, according to a Science Alert report.

Researchers at Harbin Sport University stated, "Caution should be exercised when interpreting the results of studies related to sleep disorders, given the small number of included studies and the unique characteristics of individuals with sleep disorders." They added, "More high-quality research is needed to confirm these findings."

Scientists say that our bodies and brains are different, and there is no single solution that works for everyone to treat insomnia or other sleep disorders. While sweating on a yoga mat might be one exercise option, it's not necessarily the right fit for everyone.

The researchers concluded that "this research included a comprehensive analysis of 30 studies that systematically assessed the impact of different exercise regimens on improving sleep quality in individuals with sleep disorders using network meta-analysis techniques."

The results indicate that a yoga program, practiced twice weekly for 8 to 10 weeks, for no more than 30 minutes per session, at a high intensity, is the optimal approach for improving sleep quality in individuals with sleep disorders.