INSOMNIA TREATMENTS: NATURAL APPROACHES
If you’re struggling with sleepless nights, you might not need to reach for a prescription. New research suggests that yoga, Tai Chi, walking, and jogging may be just as effective as traditional insomnia treatments—and with far fewer side effects.
A systematic review published in BMJ Evidence-Based Medicine examined dozens of studies that compared various methods for improving sleep. The verdict? Exercise-based interventions, especially Tai Chi, delivered significant benefits: longer overall sleep, improved sleep efficiency, and reduced time spent staring at the ceiling after waking up in the middle of the night. Yoga, in particular, helped people feel more rested, and jogging significantly reduced insomnia symptoms.
Insomnia isn’t just frustrating; it’s linked to higher risks for mental and physical health problems, including dementia and heart disease. While cognitive behavioral therapy (CBT) is the gold standard for treatment, it isn’t always easy to access. Medications are common, but they can come with a lengthy list of side effects.
That’s where exercise comes in. The researchers reviewed 22 recent clinical trials, involving over 1,300 people and 13 different treatments. Seven of those were exercise-based, ranging from yoga and Tai Chi to various types of aerobic and strength workouts. The rest included talk therapy, sleep hygiene tips, traditional medicine, acupuncture, or simply sticking with usual care.
They used standard measures to track sleep quality: How long did people actually sleep? How efficient was their sleep? How many times did they wake up? How quickly did they fall asleep?
CBT still came out strong, helping people sleep longer and more efficiently, and reducing the time spent awake at night. But exercise held its own—sometimes even outperforming therapy. Yoga, for instance, increased total sleep time by almost two hours and improved efficiency by about 15%. It also helped people fall asleep faster and stay asleep longer. Walking or jogging eased the severity of insomnia, and Tai Chi improved nearly every measure: better sleep quality, longer sleep duration, fewer awakenings, and a shorter time to fall asleep. The benefits of Tai Chi even lasted up to two years.
Why does this work? Yoga’s mix of movement, breathing, and mindfulness may calm the brain, easing anxiety and depression that often fuel insomnia. Tai Chi’s slow, meditative movements help relax the body and mind, dampen stress, and reduce the body’s “fight or flight” response. Jogging and walking boost energy use, help regulate stress hormones, and even increase melatonin—the hormone that signals bedtime.
There are caveats: many of the studies had small sample sizes or weren’t perfectly designed, and the exact “dose” of exercise that works best is still up for debate. But the results are promising enough that experts say exercise deserves a starring role in treating insomnia—not just as a backup plan.
In short, whether you find peace in downward dog or prefer a sunrise jog, moving your body could be one of the simplest, safest ways to reclaim your nights. As more research is conducted, we can match different types of exercise to specific sleep problems, providing a custom-fit solution.
Comments
Post a Comment