Running or yoga? Which exercises help you sleep better

Sleep problems are a common issue among adults. Around 30% of people worldwide suffer from insomnia, and some estimates put that number at 50 to 60%. People try to fight it in different ways: upgrading their bedrooms, keeping the perfect indoor temperature, reading before bed, avoiding gadgets, or taking medication. But doctors and scientists agree that it’s best to try non-medication methods first.

For example, a recent study from Chinese researchers found that physical exercise may help you fall asleep faster and improve sleep quality.

They analyzed 22 scientific papers involving 1,348 people that examined 13 different ways to deal with insomnia. Among them were physical exercises like yoga, tai chi, walking, aerobic and strength training, and jogging.

In the end, they found that the most effective activities for better sleep health were tai chi, yoga, and running. Yoga helped people fall asleep in about 30 minutes, added around 2 extra hours of total sleep per night, and improved sleep efficiency with about 15% less tossing and turning. Tai chi added 50 minutes of sleep and reduced the time it took to fall asleep to just 25 minutes. Walking and jogging showed similar results.