by Yoga, Tai Chi, jogging and walking could be the best forms of exercise to tackle the sleep disorders, a study said.
These workouts are “well suited” in order to be recommended to the patient due to their low costs and minimal side effects, says researcher.
People with insomnia regularly have problems falling asleep, falling asleep, falling asleep or waking up several times during the night.
It can cause people to be difficult to concentrate or to be tired and irritated during the day.
In order to examine the effectiveness of different training sessions for sleep quality and insomnia, the researchers in China analyzed 22 attempts.
The review included 1,348 patients and 13 different measures to increase sleep, including seven exercises: yoga, Tai Chi; Go or jog; Aerobics plus strength training; Strength training alone; aerobic movement in combination with therapy; and mixed aerobic exercises.
The study showed that yoga in particular led to an increase in sleep time by almost two hours and was also able to shorten the time that was woken up by almost an hour after falling asleep.
Walking or jogging could reduce the severity of insomnia, while Tai Chi could increase the quality of sleep.
According to researchers, Yoga’s focus could help body awareness and controlled breathing with symptoms of anxiety and depression to help people sleep a good night.
Tai Chi, an old Chinese martial art, which contains slow, flowing movements, emphasizes “breathing control and physical relaxation”, added and could increase emotional regulation.
In the study, the study suggests that walking or jogging reduces the mirrors of the stress hormone cortisol and at the same time can boost melatonin, the hormone that regulates sleep cycles.
The researchers said: “The results of this study further underline the therapeutic potential of practice interventions in the treatment of insomnia.
“In view of the advantages of training modalities such as yoga, Tai Chi and walking or jogging, low costs, minimal side effects and high accessibility-these interventions are good for integration into primary care and health programs for the health of the community.”
The researchers emphasized that some of the studies included in the analysis gave some “methodological restrictions”.
However, they said that the medicine, based in BMJ Evidence, provides “comprehensive comparative evidence of the effectiveness of practice measures to improve sleep results in people with insomnia”.
They also called for large, high -quality studies to confirm and expand their results.
Other non-exercise-based approaches in the studies included cognitive behavioral therapy (CBT), acupuncture, massage and lifestyle changes.
A number of studies showed that CBT is “more effective and has long -lasting effects on insomnia than medication,” said the researchers.
However, they have highlighted a number of “obstacles” for CBT, including a lack of trained experts.
