3 Best Forms of Exercise to Ease Insomnia and Improve Sleep

Insomnia affects about 22% of adults worldwide and raises the risk of depression, Alzheimer's disease, and cardiovascular events, while also draining energy, focus, and overall health

A review of 22 clinical trials found yoga, tai chi, and walking to be the top three forms of exercise for improving sleep quality, duration, and efficiency in people with insomnia

Walking stood out for reducing insomnia severity the most, and moderate-intensity walking is safe to repeat daily without the health risks linked to excessive vigorous exercise

Yoga increased total sleep time by nearly two hours per night, while tai chi improved both subjective and objective sleep measures, with benefits lasting months or even years after training

Benefits from walking and tai chi were seen in as little as four to 12 weeks, showing that consistent, moderate activity is more effective for long-term sleep improvement than intense, high-volume workouts