The Latest Medical News

A Summary of The Latest Medical News: A new meta-study has found that **three types of exercise—yoga, tai chi, and walking/jogging—can help people sleep better and longer**, sometimes rivaling the effectiveness of cognitive behavioral therapy for insomnia (CBT-i)[5]. **Yoga: Large Increase in Sleep Time** Yoga was highlighted as the most effective exercise for improving sleep among those studied. Participants practicing yoga saw almost **2 extra hours of total sleep per night**, with sleep efficiency increasing by nearly 15%. Additionally, yoga helped reduce wakefulness after falling asleep by about an hour and shortened sleep latency (the time it takes to fall asleep) by approximately thirty minutes[4]. **Tai Chi: Long-Lasting Benefits** Tai chi was noted for producing the most durable improvements. The benefits of tai chi persisted for a longer duration after the intervention ended compared to other exercise forms. Tai chi also significantly helped in both sleep quality and reducing insomnia severity[5]. **Walking and Jogging: Effective for Sleep** Regular **walking and jogging** were found to be effective as well. These aerobic activities contributed to better sleep quality, and studies showed that moderate-intensity aerobic exercise notably improved total sleep time, sleep efficiency, and reduced wakefulness after sleep onset in individuals with insomnia[4][3]. **Exercise vs. Cognitive Behavioral Therapy for Insomnia (CBT-i)** CBT-i remains the gold-standard therapy for insomnia, typically involving structured sessions with a sleep therapist. However, the meta-study reveals that yoga, tai chi, and walking/jogging offer **comparable improvements in sleep quality and duration**, and can both complement and serve as alternative therapies for those for whom CBT-i is not accessible[5][4]. **Why Exercise May Be a Good Option** Compared to sleep therapy, exercise is often **more accessible, easy to incorporate into daily life, and sustainable for the long term**. Exercise-based approaches may thus be a practical way for many people struggling with insomnia to improve their sleep, particularly when therapy is unavailable or impractical[5][4]. **Insomnia: A Widespread Problem** Current estimates suggest **16.2% of people globally have insomnia**, with 7.9% experiencing severe symptoms. Given how crucial sufficient sleep is to overall health, interventions that promote better sleep, such as these forms of exercise, are especially notable[5]. **How the Research Was Conducted** This meta-study pooled data from **22 randomized controlled trials**, comparing exercise modalities—including yoga, tai chi, walking, and jogging—with established therapies like CBT-i, sleep hygiene education, and others. It used validated tools to measure sleep outcomes such as total sleep time, sleep efficiency, and insomnia severity[5][4]. **Bottom Line:** Incorporating **yoga, tai chi, or walking/jogging** into your routine may help improve sleep quality and reduce insomnia, either as an alternative or complement to traditional therapy[5][4][3]. Help with your insurance? https://tally.so/r/n012P9