Struggling to fall asleep at night? You’re not alone. Insomnia affects millions worldwide, leaving many searching for natural, non-medication ways to rest better. Exciting new research points to something wonderfully accessible: exercise.

A recent meta-analysis shows that gentle, regular physical activity isn’t just good for your heart and muscles—it can significantly improve sleep too.

1) Yoga: More than stretching
People who practiced yoga increased their total sleep time by nearly 2 hours per night compared to usual care or simple lifestyle advice. Yoga also helped people fall asleep faster and wake up less during the night. Researchers believe yoga’s focus on controlled breathing, mindfulness, and gentle movement reduces stress and anxiety—two common triggers for insomnia.

2) Tai Chi: Slow movements, big results
Tai Chi, a traditional Chinese mind-body practice, helped participants sleep almost an hour longer each night and improved overall sleep quality. Tai Chi works by calming the nervous system, lowering inflammation, and supporting the brain’s natural sleep rhythms. Over time, this can translate to both immediate and lasting improvements in how deeply and peacefully we sleep.

3) Walking and jogging: Simple but effective
Even straightforward activities like walking or jogging led to a nearly 10-point drop on the Insomnia Severity Index (ISI)—a meaningful improvement for anyone who struggles to rest at night. Exercise helps use up extra energy, lower stress hormones like cortisol, and promote the release of melatonin—the hormone that signals it’s time to sleep.

Beyond supportive care
Traditionally, exercise has been recommended as a complement to other insomnia treatments. But these new findings suggest it could become a primary treatment—especially for people seeking a natural approach to better sleep.

What’s more, not all exercise works the same way. Yoga, Tai Chi, and walking each target slightly different aspects of insomnia—like trouble falling asleep, waking during the night, or overall sleep quality. This highlights the importance of choosing activities that suit your body and lifestyle.

Support your journey naturally
Gentle movement is easier and safer when your joints and muscles feel good. Products like Pernaton Gel, made with natural Green Lipped Mussel extract, help soothe tired muscles and support flexibility after a long walk or yoga session. And for extra joint support during activity, Kedley supports provide comfort and stability to keep you moving confidently.

Better sleep doesn’t always mean doing more—it can start with simple, mindful movement and caring for your body inside and out

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Source: Meta-analysis points to exercise as effective treatment strategy for insomnia by Jairia Dela Cruz