Struggling to fall asleep, waking repeatedly during the night, or feeling exhausted despite spending hours in bed can affect almost every aspect of daily life.
Insomnia can interfere with concentration, mental health, work performance, and overall quality of life. For many people, finding a treatment that improves sleep without unnecessary side effects is a top priority.
Could something as simple as walking, yoga, or Tai Chi help?
A major systematic review and network meta-analysis released online in BMJ Evidence-Based Medicine in July 2025 examined how different types of exercise affect people experiencing insomnia.
After analysing 22 randomised controlled trials involving 1,348 participants, researchers found that several exercise interventions were linked to considerable improvements in sleep outcomes.
Yoga showed promising results for sleep duration, Tai Chi improved several sleep-quality measures, and walking or jogging was associated with reduced insomnia severity.
These outcomes add to growing evidence that physical activity can support healthier sleep.
However, the results call for careful interpretation. Some comparisons relied on relatively small studies, several outcomes were based on self-reported sleep diaries, and much of the evidence was rated as low certainty.
Furthermore, exercise should not be confused with a replacement for every established insomnia treatment.
Cognitive behavioural therapy for insomnia (CBT-I) remains the recommended first-line treatment for chronic insomnia in adults.
Here is what the scientific research reveals about exercise and sleep—and how the findings can inform healthier routines.
- A 2025 systematic review analysed 22 randomised trials involving 1,348 adults with insomnia.
- Yoga was associated with approximately 111 additional minutes of sleep compared with active controls, based on sleep diaries and moderate-certainty evidence.
- Walking or jogging was associated with an approximately 9.6-point reduction in Insomnia Severity Index scores, although certainty was low.
- Tai chi improved reported sleep duration, sleep quality, and nighttime awakenings.
- Objective sleep measurements generally showed smaller or less consistent improvements than sleep diaries.
- A 2026 systematic review found no clear overall advantage of morning exercise over evening exercise for most sleep outcomes.
- CBT-I remains the best-supported first-line treatment for chronic insomnia.
- Regular, manageable physical activity can be a useful addition to a comprehensive sleep-health plan.
What Is Insomnia?
Insomnia is a sleep disorder characterised by difficulty falling asleep, staying asleep, or returning to sleep after waking earlier than intended, despite having an adequate opportunity to sleep.
People with insomnia may experience:
- Difficulty falling asleep at bedtime.
- Regular awakenings during the night.
- Waking earlier than desired.
- Daytime fatigue or reduced energy.
- Difficulty concentrating or remembering information.
- Irritability or changes in mood.
- Concerns or annoyance about sleep.
Chronic insomnia generally involves symptoms occurring at least three times per week for three months or longer, accompanied by daytime impairment.
Occasional poor sleep is common, but persistent insomnia deserves medical attention because it may coexist with conditions such as depression, anxiety, chronic pain, sleep apnea, or medication-related problems.
Treatment must address potential contributing variables rather than focus only on increasing hours spent in bed.
The 2025 BMJ Study: Can Exercise Improve Insomnia?
The central study was titled:
Effects of various exercise interventions in insomnia patients: a systematic review and network meta-analysis.
It was published online in BMJ Evidence-Based Medicine on July 15, 2025.
The researchers systematically searched six scientific databases through April 1, 2025.
They identified 22 randomised controlled trials involving a combined total of 1,348 adults with insomnia.
The review compared 13 intervention categories, including seven exercise-based approaches.
These included yoga, Tai Chi, walking or jogging, resistance training, aerobic exercise, and combinations of exercise with other treatments.
The researchers assessed outcomes using:
- Pittsburgh Sleep Quality Index (PSQI).
- Insomnia Severity Index (ISI).
- Sleep diaries.
- Actigraphy, which estimates sleep using movement sensors.
- Polysomnography, a clinical method for recording sleep physiology.
Original research: Effects of various exercise interventions in insomnia patients, BMJ Evidence-Based Medicine
What Is a Network Meta-Analysis?
A traditional meta-analysis combines results from studies evaluating similar treatments.
A network meta-analysis goes further by combining direct and indirect comparisons across several interventions.
For example, if one trial compares yoga with usual care and another compares Tai Chi with usual care, statistical modelling may help estimate how yoga and Tai Chi compare.
This can be useful when few trials directly compare two exercise types.
However, indirect comparisons depend on assumptions about how similar the populations and studies are.
Network rankings should therefore not be treated as definitive proof that one exercise is universally better than another.
Finding 1: Yoga May Increase Sleep Duration
Yoga emerged as one of the most promising interventions in the review.
Compared with active control conditions, yoga was associated with an average increase in total sleep time of approximately 110.9 minutes.
The reported 95% confidence interval ranged from approximately 58.7 to 163.1 minutes.
The researchers classified the evidence for this sleep-duration outcome as moderate certainty.
Other findings suggested that yoga might:
- Improve sleep efficiency.
- Reduce time spent awake after initially falling asleep.
- Shorten the time required to fall asleep.
- Improve overall perceived sleep quality.
For example, the pooled results suggested a reduction of approximately 29 minutes in sleep-onset latency and approximately 56 minutes in wakefulness after sleep onset.
However, these additional outcomes were supported by low-certainty evidence.
Does Yoga Really Add Nearly Two Hours of Sleep?
The approximately 111-minute figure is a pooled difference between intervention and control groups based on sleep diary measurements.
It does not mean that everyone who practices yoga will sleep nearly two hours longer each night.
Participants entered the studies with insomnia, and the results reflect specific trial conditions.
In addition, self-reported sleep duration can differ from measurements obtained using sleep-monitoring equipment.
The findings are promising, but readers should interpret the number as a research estimate rather than a guaranteed personal outcome.
Why Might Yoga Help?
Yoga combines movement, posture, breathing, attention, and often relaxation practices.
Several mechanisms have been proposed:
Reduced physiological arousal: Relaxation-oriented practices may help reduce the elevated arousal associated with difficulty sleeping.
Stress management: Yoga may support emotional management and lower perceived stress.
Physical activity: Gentle or moderate movement contributes to overall fitness and can influence sleep control.
Regular habits: Regularly scheduled sessions may support healthier daily habits.
These mechanisms are plausible, but the BMJ review did not establish which specific component of yoga produced the observed improvements.
Finding 2: Walking or Jogging May Reduce Insomnia Severity
Walking and jogging were associated with considerable improvements in insomnia symptoms.
The review found that walking or jogging reduced Insomnia Severity Index scores by approximately 9.57 points compared with active controls.
The 95% confidence interval ranged from a reduction of approximately 7.02 to 12.12 points.
The evidence was classified as low certainty.
The Insomnia Severity Index is a validated questionnaire that measures the perceived severity and impact of insomnia.
Lower scores generally represent fewer or less severe symptoms.
Why Walking Is a Practical Option
Walking is inexpensive, accessible, and adaptable to different fitness levels.
It generally requires no specialised gear beyond suitable footwear and a safe environment.
A regular walking routine may support sleep through several pathways:
- Increasing daily physical activity.
- Helping regulate physiological arousal.
- Improving mood and lowering perceived stress.
- Supporting general cardiovascular and metabolic health.
- Encouraging a consistent daily routine.
Outdoor walking during daylight may also help support circadian timing through light exposure, although the BMJ review did not isolate outdoor light as the cause of the observed benefits.
Importantly, jogging is not necessary for everyone.
For someone inactive, moderate walking may be a more appropriate starting point than vigorous running.
Finding 3: Tai Chi May Improve Sleep Quality as well as Continuity
Tai Chi is a traditional Chinese mind-body practice involving slow, controlled movements, balance, coordinated breathing, and focused attention.
The BMJ review found that Tai Chi was associated with improvements across several sleep outcomes.
Compared with active controls, Tai Chi was associated with:
- A reduction of approximately 4.57 points in Pittsburgh Sleep Quality Index scores.
- An increase of approximately 52 minutes in total sleep time reported through sleep diaries.
- A reduction of approximately 36 minutes in wakefulness after sleep onset.
- A reduction of approximately 25 minutes in sleep-onset latency.
These results were generally supported by low-certainty evidence.
The researchers also analysed objective sleep measurements from actigraphy or polysomnography.
In those analyses, Tai Chi was associated with approximately 24 additional minutes of sleep, a smaller estimate than the improvement reported through sleep diaries.
Why Is the Difference Important?
Sleep diaries capture how participants experience and remember their sleep.
Objective devices measure different indicators of sleep and may identify changes that people do not notice.
Both measuring approaches can provide useful information.
However, when subjective and objective results differ, researchers should avoid assuming that self-reported improvements represent an identical increase in physiologically measured sleep.
Tai Chi remains an interesting option, especially for people who prefer slower, lower-impact movement.
Comparing the Main Exercise Findings
The following results are drawn from the 2025 BMJ network meta-analysis.
| Exercise | Reported benefit | Evidence certainty |
| Yoga | About 111 minutes more total sleep time in sleep diaries | Moderate |
| Walking or jogging | Approximately 9.6-point reduction in insomnia severity | Low |
| Tai Chi | About 52 minutes more sleep in diaries | Low |
| Tai Chi | About 24 minutes more sleep with combined objective measures | Low |
| Aerobic plus strength training | Small improvements in certain insomnia and sleep measures | Mostly low |
These estimates come from different outcome measures and comparisons.
You can’t use them to calculate a single definitive ranking of all exercise types.
The results also do not establish that every individual participant will benefit or that one exercise is superior for every person with insomnia.
Does Exercise Actually Improve Sleep Quality?
Sleep quality is more complicated than the number of hours a person spends asleep.
Researchers examine several indicators.
Sleep-Onset Latency
This refers to the time required to fall asleep after attempting to sleep.
Long sleep-onset latency can be especially frustrating for people with insomnia.
The reviewed studies suggested that yoga and Tai Chi may reduce this measure.
Total Sleep Time
Total sleep time measures the amount of sleep obtained during a night.
Several interventions were associated with increases in reported sleep duration.
However, the size of the improvement depended on how sleep was measured.
Sleep Efficiency
Sleep efficiency is the percentage of time spent asleep while in bed.
For example, spending eight hours in bed and sleeping for seven hours corresponds to a sleep efficiency of 87.5%.
Improvements in sleep efficiency can indicate less time spent awake while trying to sleep.
Wake After Sleep Onset
This measures the total amount of time someone remains awake after initially falling asleep.
It is relevant for people who experience repeated awakenings.
Some exercise interventions, particularly yoga and Tai Chi, improved this outcome.
Daytime Functioning
A successful insomnia treatment should also improve how someone feels and functions during the day.
Better sleep may help concentration, mood, and energy levels.
However, improvements in nighttime measurements do not automatically establish equivalent improvements in every aspect of daytime functioning.
What Does Research Published After July 2025 Show?
Research continued to investigate exercise and sleep after the first BMJ review.
A 2025 Review of Exercise Prescriptions
A network meta-analysis released in Sleep and Physiological Rhythms in 2025 examined 30 randomised controlled trials involving 2,576 participants with sleep disorders.
The researchers evaluated exercise characteristics such as type, frequency, session duration, intensity, and intervention length.
The analysis suggested that particular yoga-based exercise prescriptions ranked favourably for sleep quality.
However, its conclusions depended on indirect comparisons, and the authors acknowledged shortcomings in the underlying evidence.
The findings should not be interpreted as proof that high-intensity yoga is the safest or most effective option for every person with insomnia.
Research: Which exercise prescription is most effective for patients with sleep disorders?
August 2026: Morning vs Evening Exercise
Another systematic review, published online in Sleep Medicine Reviews on August 20, 2026, examined whether exercise timing influences sleep.
Researchers identified 25 eligible studies, including randomised and non-randomised investigations.
The analysis found a clear overall advantage of morning exercise over evening or nighttime exercise for most sleep outcomes.
However, some findings suggested that evening exercise could be associated with modestly greater wakefulness after sleep onset, notably under certain exercise-intensity conditions.
The authors emphasised that the evidence varied according to intensity, timing, recovery, and individual characteristics.
This suggests that the most suitable exercise schedule may depend more on personal circumstances than on a universal rule.
Research: Effects of morning versus evening exercise on sleep, Sleep Medicine Reviews (2026)
What Is the Best Time to Exercise for Sleep?
No single exercise time is ideal for everyone.
Morning, afternoon, and evening exercise can all help promote a physically active lifestyle.
The 2026 review suggests that consistency and individual tolerance matter.
Morning Exercise
Morning activity may suit people who prefer a regular routine.
Outdoor exercise can also provide daylight exposure, which helps regulate the body’s circadian system.
Afternoon Exercise
Afternoon activity offers another practical option and may fit well around daily responsibilities.
People who enjoy more vigorous workouts might find this time convenient because it allows recovery before bedtime.
Evening Exercise
Evening exercise does not automatically harm sleep.
However, some people find that vigorous workouts close to bedtime leave them feeling alert, physically warm, or uncomfortable.
A 2018 systematic review also suggested that vigorous exercise finishing within approximately one hour of bedtime could adversely affect certain sleep outcomes.
If you observe this effect, exercise earlier or choose a lower-intensity evening activity.
Research: Effects of Evening Exercise on Sleep in Healthy Participants
The practical takeaway is simple: choose a time that supports regular exercise without consistently disrupting sleep.
How Much Exercise Is Needed to Improve Sleep?
The BMJ review included programs lasting approximately four to 26 weeks, depending on the exercise type.
It did not establish a universal minimum dose that guarantees relief from insomnia.
For general adult health, the World Health Organisation recommends:
- At least 150–300 minutes of moderate-intensity aerobic activity per week, or 75–150 minutes of vigorous-intensity activity.
- Muscle-strengthening activities involving major muscle groups on at least two days per week.
These recommendations encourage overall physical health, not a specific insomnia treatment prescription.
Someone beginning exercise after a period of inactivity does not need to reach the full weekly target immediately.
Starting with manageable sessions and gradually increasing activity is often more durable.
Source: World Health Organisation, Physical Activity Recommendations
A Practical Exercise Routine for Better Sleep
For an otherwise healthy adult who is currently inactive, the following is an illustrative starting plan rather than a clinically proven insomnia protocol.
| Day | Suggested activity |
| Monday | 20–30 minutes of comfortable walking |
| Tuesday | 15–20 minutes of gentle yoga |
| Wednesday | 20–30 minutes of walking |
| Thursday | 15–20 minutes of beginner Tai Chi |
| Friday | 20–30 minutes of walking |
| Saturday | Light strength training or a longer comfortable walk |
| Sunday | Gentle stretching or active recovery |
The goal is to build consistency free of making exercise another source of pressure.
People with cardiovascular disease, significant mobility limitations, injuries, or other relevant medical conditions may need an individualised program.
Anyone experiencing chest pain, severe breathlessness, dizziness, or fainting during exercise should stop and seek appropriate medical assessment.
Tips for Making Exercise More Eco-friendly
Start small: A short walk is more manageable than an ambitious workout plan that cannot be maintained.
Choose enjoyable activities: Walking, yoga, and Tai Chi are options, not requirements.
Build gradually: Increase duration or intensity according to fitness and tolerance.
Pay attention to sleep: A simple sleep diary can help identify patterns over several weeks.
Maintain regular sleep timing: Physical activity works best as part of a wider sleep-health routine.
Avoid forcing results: A night of poor sleep after exercise does not necessarily mean the program has failed.
Is Exercise Better Than Sleeping Pills?
Exercise and sleep medications should not be treated as interchangeable treatments.
Sleep medications may be useful for selected patients when prescribed appropriately, but they can involve side effects, interactions, and other risks.
Exercise offers important general health benefits and may improve insomnia symptoms.
However, the BMJ review did not demonstrate that exercise is universally superior to approved insomnia medications.
Treatment decisions depend on symptom severity, medical history, patient preferences, and clinical assessment.
People already taking sleep medications should not abruptly stop or change them because of exercise research.
Why CBT-I Remains the First-Line Treatment
Cognitive behavioural therapy for insomnia, or CBT-I, is a structured treatment addressing thoughts and behaviours that maintain sleep difficulties.
It commonly includes:
- Stimulus control techniques.
- Adjustments to time spent in bed.
- Cognitive strategies for unhelpful sleep-related beliefs.
- Sleep education.
- Relaxation and other behavioural methods.
The American Academy of Sleep Medicine strongly recommends multicomponent CBT-I for chronic insomnia in adults.
The American College of Physicians also recommends CBT-I as initial treatment.
These recommendations are supported by a larger and more established clinical evidence base than any individual exercise program.
Exercise may be a effective complementary strategy, particularly for people who want to improve overall health while tackling sleep symptoms.
But persistent insomnia should not be managed exclusively through exercise if assessment and evidence-based treatment are needed.
Clinical sources:
American Academy of Sleep Medicine, Behavioural and Psychological Treatments for Chronic Insomnia
American College of Physicians, Management of Chronic Insomnia Disorder in Adults
Limitations of the 2025 Systematic Review
Although systematic reviews can provide valuable scientific evidence, their dependability depends on the quality of the included studies.
The BMJ researchers identified several limitations.
1. Many Trials Had Methodological Concerns
Of the 22 included randomised trials:
- Four were rated as having low risk of bias.
- Fifteen raised some concerns.
- Three were assessed as having high risk of bias.
This means that the overall findings should not be interpreted with the same confidence as results from numerous large, consistently high-quality trials.
2. Small Samples for Some Comparisons
Certain exercise types were evaluated in relatively few trials.
This can produce uncertain estimates and unstable treatment rankings.
3. Difficulty Blinding Participants
Participants generally know whether they are practising yoga, walking, or receiving a comparison intervention.
Expectations about improvement may influence self-reported outcomes.
4. Differences in Exercise Programs
Interventions varied in duration, intensity, frequency, and delivery.
A yoga routine in one trial may have differed considerably from a program used in another.
5. Subjective and Objective Results Differed
Sleep diaries sometimes showed larger improvements than actigraphy or polysomnography measurements.
Both types of evidence matter, but the differences should be acknowledged.
6. Long-Run Benefits Remain Uncertain
Some follow-up analyses suggested that Tai Chi and other exercise interventions might provide lasting improvements.
However, additional high-quality trials are necessary to determine how consistently these benefits persist.
When Should You Seek Medical Help for Insomnia?
Exercise can be helpful, but persistent sleep difficulties may require medical assessment.
Consider speaking with a medical specialist if:
- Sleep problems occur regularly and alter daily functioning.
- Difficulties persist for several weeks or months.
- Loud snoring, gasping, or breathing pauses are reported during sleep.
- Daytime sleepiness creates a risk while driving or working.
- Sleep problems coincide with significant changes in mood or health.
- You regularly depend on sleep medications or other substances to fall asleep.
Medical assessment can help identify contributing conditions and determine whether CBT-I, another treatment, or additional testing is appropriate.
Conclusion: Regular Movement Can Support Better Sleep
The relationship between exercise and sleep is receiving increasing scientific attention.
The 2025 BMJ Evidence-Based Medicine systematic review found that yoga, Tai Chi, and walking or jogging may improve several important sleep outcomes among adults with insomnia.
Yoga showed especially promising results for self-reported sleep duration. Walking or jogging was associated with reduced insomnia severity, while Tai Chi improved several measures of sleep quality plus continuity.
More recent research suggests that exercise timing may matter less than keeping a consistent, appropriate activity routine, although vigorous evening workouts may affect some people differently.
These outcomes are encouraging, especially because walking and other forms of exercise are accessible and offer benefits beyond sleep.
However, important doubts remain concerning the optimal exercise dose, long-term efficacy, and differences between individuals.
Exercise is a beneficial, low-cost addition to insomnia care, not a guaranteed cure or a replacement for evidence-based treatment.
For people with persistent sleep difficulties, combining an appropriate physical activity routine with professional assessment and CBT-I, when indicated, delivers a more balanced, evidence-informed approach.
References
1. Bao, Z., et al. (2025, online publication; 2026 journal issue). Effects of various exercise interventions in insomnia patients: a systematic review and network meta-analysis. BMJ Evidence-Based Medicine.
Read the open-access BMJ article.
2. Souabni, M., et al. (2026). Effects of morning versus evening exercise on sleep: a systematic review of comparative studies with a meta-analysis of randomised controlled trials. Sleep Medicine Reviews, 90, 102358.
3. Li, L., et al. (2025). Which exercise prescription is most effective for patients with sleep disorders?: a network meta-analysis of 30 randomised controlled trials: sleep and Physiological Rhythms.
4. (2025). Impact of different types of physical exercise on sleep quality in older population with insomnia: a systematic review and network meta-analysis of randomised controlled trials: Family Medicine and Community Health, 13, e003056.
5. Edinger, J. D., et al. (2021). Behavioural and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine, 17(2), 255–262.
6. Qaseem, A., et al. (2016). Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the American College of Physicians. Annals of Internal Medicine.
7. Stutz, J., et al. (2019). Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis. Sports Medicine.
8. World Health Organisation. Physical Activity Recommendations.