Insomnia affects 4% to 22% of people and is linked to mental and physical health issues, including cardiovascular disease, depression, and dementia. While Cognitive Behavioural Therapy for Insomnia (CBT-I) is the most effective treatment, access is limited. Medications are widely used but often lead to dependency and side effects. Exercise is now being explored as an accessible, low-risk alternative.

A meta-analysis of 22 randomised controlled trials involving 1,348 participants compared 13 insomnia treatments, including seven exercise-based interventions such as yoga, Tai Chi, and jogging, alongside CBT, sleep hygiene, and acupuncture. Sleep outcomes were measured using both objective data and self-report tools like the Pittsburgh Sleep Quality Index (PSQI) and the Insomnia Severity Index (ISI).

While CBT remained highly effective, some exercise interventions performed similarly well.

Yoga significantly increased total sleep time by nearly two hours—and improved sleep efficiency by 15%, while also reducing sleep latency (the time it takes to fall asleep) by around 30 minutes. Researchers suggest these benefits may be due to yoga’s ability to reduce anxiety and depressive symptoms, alter brain activity, and enhance emotional regulation. Its focus on slow breathing, body awareness, and mindfulness is thought to deactivate the sympathetic nervous system and reduce cognitive arousal, both of which are commonly linked to insomnia. Similarly, Tai Chi, which emphasises breath control and physical relaxation, has been shown to decrease sympathetic nervous system activity and promote a calmer physiological state. In contrast, jogging may improve sleep by increasing overall energy expenditure, enhancing emotional regulation, and boosting the production of melatonin, the hormone that helps regulate sleep–wake cycles. However, 68% of the included studies had methodological flaws, such as small sample sizes and inconsistent reporting of exercise intensity. Despite these limitations, the findings suggest that yoga, Tai Chi, and jogging should be considered viable first-line treatments for insomnia in both clinical and community settings.

Reference: BMJ Group. "Tai chi, yoga, and jogging rival pills for beating insomnia." ScienceDaily. ScienceDaily, 17 July 2025. <www.sciencedaily.com/releases/2025/07/250716000856.htm> (accessed 29.9.25)

ANSWER THE FOLLOWING QUESTIONS!

1. This study used a ‘meta-analysis’. What is a meta-analysis?
2. Self-report measures, including the Pittsburgh Sleep Quality Index (PSQI) were used in this study. Why might the use of self-report measures be a limitation when we are asking people about their sleep?
3. What ethical issues could arise when conducting research into exercise-based treatments for insomnia?
4. How could this research have implications for the economy?

Challenge: Randomised controlled trials are seen as the ‘gold standard’ in clinical studies. Research what is meant by a ‘randomised controlled trial’.