No pills, no therapy: Yoga, Tai chi and walking daily will help you sleep better, says study
Best exercises: Gentle movement must be the missing piece in your sleep routine. A recent study finds that like yoga, tai chi, walking, or slow jogging hold the secret to better sleep, without relying on pills, therapy, or expensive gadgets.
How to sleep better You know the drill: Lights out, eyes wide open, thoughts spinning. You’ve tried herbal teas, blue-light filters, even those eye-masks that promise miracles. But sleep? Nowhere. Turns out, what your body might really be craving isn’t another hack, but something much simpler: movement. Not the sweaty, gym-style kind. We’re talking soft, steady movement, like Tai chi, evening walks, gentle yoga. A recent study suggests these may help you fall asleep faster and stay asleep longer, no side effects, no screens, just your body easing into rest, on its own (Images: Canva)
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Health benefits of Tai chi If your brain refuses to shut off, Tai chi could be your secret weapon. According to a recent study, this Chinese practice helped people not only fall asleep faster but also stay asleep longer, even two years after starting. You don’t need experience, gear, or fancy mats, just a few minutes and floor space. It tells your nervous system it’s safe to slow down.
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Health benefits of Yoga Gentle yoga in the evening isn’t about touching your toes or mastering headstands. It’s about soft, stretchy movements that make your shoulders drop and your breath slow down. As per the study, people who practised gentle yoga slept nearly two hours longer and woke up less often during the night. It's less of a workout and more like exhaling all the tension from your day, and letting your mind follow.
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Health benefits of walking daily Sometimes, the simplest answer to many troubles, including no sleep, is walk. The research revealed that a short 20-minute walk in the evening helped people sleep deeper and feel more rested in the morning. No fancy shoes, no pressure to break a sweat. Just your body moving through space, your mind catching its breath, and the kind of tiredness that comes not from exhaustion, but from being at peace.
Health benefits of jogging Jogging doesn’t have to be intense or Instagram-worthy. Just a slow, steady pace for 10–15 minutes was enough to boost melatonin and lower stress hormones, says the study. It’s more about moving your emotions than your muscles. People felt less wired, more balanced, and, most importantly, ready to sleep.
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Benefits of combing Tai Chi and Yoga Tai chi and yoga help you centre yourself. Walking and jogging ease stress and burn off excess energy. Together, they work like a team, calming your body and clearing your mind. There’s no magic number or right order. Just mix and match based on your mood and energy. The point is consistency, not perfection.
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Benefits of regular exercises The study compared these gentle movements to sleep meds and cognitive therapy, and found them just as effective. No grogginess, no dependency, no cost. Just simple movement that becomes second nature over time. Plus, it’s something you control.
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Exercise tips for beginners Begin with a 5-minute walk or a few basic yoga poses before bed. If it feels good, do it again the next day. Add Tai chi once a week if you like. You don’t need to build a routine overnight, just let your body get familiar with moving as a cue to unwind. Small steps can reset years of restlessness.
Benefits of simple exercises, ditch gym equipment You don’t need a gym subscription, multiple apps, or even special clothes. A yoga mat, some YouTube videos, a pair of trainers, and you are set. The fewer obstacles, the more likely you’ll stick with it. And that’s what really matters, building something so easy and nourishing that it becomes part of your life, not a chore.
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Benefits of regular movements Let movement be your anchor: Most days are full of meetings, screens, noise, decisions. These may stress you out and the result is no-sleep. Movement helps bring you back to your body. Focusing on breath or footsteps becomes a gentle meditation, grounding your thoughts. You’re not “doing exercise.” You’re returning to yourself. And in that soft return, sleep finds you.
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How to sleep better The finding came from an analysis of 1,300 people across 22 trials, who felt the difference. The study was published in journal BMJ Evidence Based Medicine. So whether it’s Tai chi on the balcony, a walk with your dog, or stretching on the bedroom floor, do it for your sleep, your mood, your health. You don’t need another app. You just need to begin (Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
