In general, exercise seems like a pretty great way to improve your sleep.<\/p>\n
Even half an hour of physical activity a day has been associated with better quality shut-eye that same night<\/a>.<\/p>\n But if you\u2019re looking for the most efficient workout around, researchers think they might have found an answer in a specific form of yoga. <\/p>\n What\u2019s the best exercise for sleep? <\/strong><\/p>\n In a meta-analysis published in Sleep and Biological Rhythms<\/a>, researchers looked at 30 randomised controlled trials involving sleep and exercise among those with sleep disorders.<\/p>\n All in, the studies included 2,500 participants from over a dozen countries.<\/p>\n After looking at these reams of data, the study authors found that the \u201coptimal exercise prescription\u201d seemed to be high-intensity yoga, conducted in two up-to-30-minute classes a week. <\/p>\n Still, compared to aerobic exercise, like jogging or swimming, high-intensity yoga seemed \u201csignificantly superior\u201d at improving sleep in this research.<\/p>\n \u201cThis study indicates that high-intensity yoga, twice a week, with a duration of \u2264 30 min, and lasting 8\u201310 weeks, has the best effect on improving the sleep quality of people with sleep disorders,\u201d the study concluded. <\/p>\n However, they noted that more research is needed due to the limited number of studies.<\/p>\n What is high-intensity yoga? <\/strong><\/p>\n You can take HIIT yoga classes<\/a>, which intersperse bursts of intense activity with slower periods. <\/p>\n But more broadly speaking, high-intensity yoga involves<\/a> faster movement between poses and may lead to a higher heart rate and more weight-bearing movement than slower, gentler kinds.<\/p>\n Previous research has suggested<\/a> that yoga may improve sleep time by almost two hours among those with insomnia.<\/p>\n However, it wasn\u2019t the only movement that seemed to confer sleep benefits in this analysis. <\/p>\n Half an hour\u2019s walking a day<\/a> seems to improve your shut-eye. Meanwhile, three hours of strength training weekly has been linked<\/a> to 4.5 hours of extra kip.<\/p>\n BRB, just heading to the gym…<\/p>\n","protected":false},"excerpt":{"rendered":"In general, exercise seems like a pretty great way to improve your sleep. Even half an hour of…\n","protected":false},"author":2,"featured_media":636656,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[278],"tags":[18,4152,525,135,19,17,543],"class_list":["post-636655","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-eire","tag-evergreen","tag-fitness","tag-health","tag-ie","tag-ireland","tag-sleep"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ie\/117093531873052147","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/636655","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=636655"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/636655\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/636656"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=636655"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=636655"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=636655"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n