Even yoga, tai chi, jogging, and even simple walks can be the most effective exercise form of fighting sleep disorders.
Researchers advocate these activities and point out the suitability of patient recommendations due to low cost and minimum side effects.
Insomnia, characterized by poor continuous difficulties, sleeping, or frequent nocturnal awakening can greatly damage daily life, leading to concentration, fatigue and irritability.
In order to confirm the efficacy of various physical activity on sleep quality and insomnia, researchers in China performed a comprehensive analysis of 22 exams.
This review includes 1,348 patients and evaluated 13 clear measures aimed at improving sleep, including yoga, tie, walking or jogging, aerobic and strength exercise, strength training, and aerobic and aerobic exercise paired with treatment.
This study found that yoga has increased the sleep time of almost two hours and can reduce the awake time when I fall asleep for almost an hour.
Walking or jogging can reduce the seriousness of insomnia, but Tai Chi can increase sleep quality.
According to researchers, focusing on yoga’s body awareness and controlled breathing can help people get a good night’s sleep by helping anxiety and depression symptoms.
Tai Chi, an ancient Chinese martial arts that includes slow and flowing movements, added, “It emphasizes respiratory control and physical relaxation.”
In other places, this study suggests that walking or jogging can reduce the level of stress hormone cortisol, while also improving melatonin, a hormone that controls the sleep cycle.
The researchers said: “The results of this study further emphasize the treatment potential of motor mediation in insomnia treatment.
“These arbitration, including low cost, minimum side effects and high accessibility, is suitable for primary care and community health programs, including low cost, minimum side effects and high accessibility.”
The researchers stressed that some tests included in the analysis have a “method of method”.
However, the study, published in BMJ Evidence -based medicine, said, “It provides comprehensive comparative evidence that supports the efficacy of motor mediation in improving the sleep results of individuals with insomnia.”
They also demanded a large high -quality test to confirm and expand their discoveries.
In the test, other non -movement -based approaches included cognitive behavioral therapy (CBT), acupuncture, massage and lifestyle changes.
Researchers said CBT said, “It is more effective and has a longer impact on insomnia than drugs.”
But they emphasized various “barriers” of CBT, including trained experts.
