If sleep has felt unpredictable lately—long nights, restless thoughts, and foggy mornings—you might benefit from an exercise routine that research keeps pointing to. It’s yoga, and not the slow, meditative kind most people imagine.
New findings suggest that a short, high-intensity yoga practice can improve sleep more effectively than walking, resistance training, aerobic workouts, or even tai chi and qi gong. Here, we’ll see how this specific routine works, what researchers noticed in more than 30 randomized trials, and what else you can do to help your body transition into deeper, more restorative sleep.
The routine that helps you wake up rested
The research points to something simple: less than 30 minutes of high-intensity yoga, twice a week, can lead to better sleep within a couple of months. Participants across a wide range of ages and sleep issues reported steadier rest, fewer nighttime wake-ups, and easier mornings.
High-intensity yoga involves faster transitions, stronger poses, and sequences that elevate the heart rate without the repetitive strain of running or the stress load of heavy lifting. Think vinyasa flows, power yoga, or any style that relies on continuous movement and controlled breathing.
Raising your heart rate can help regulate your circadian rhythm, and breath control stimulates the parasympathetic nervous system, which helps you shift out of the wired, alert state that often keeps people awake. While the science is still evolving, the benefits are showing up consistently across countries and age groups.
What makes this routine especially appealing is how doable it is. Two short sessions a week feel manageable even for people who don’t consider themselves “yoga people”. As the intensity varies by style, you can adjust it to what your body tolerates without losing the effect.
More ways to support better sleep
Once you build a simple yoga routine into your week, you can reinforce its effects with a few targeted habits. These aren’t strict rules, just practical adjustments that help your brain wind down at night and wake up with more clarity.
- Keep your bedtime consistent. Irregular sleep schedules confuse your internal clock and make mornings groggier.
- Lower your light exposure at night. Dim the lights and avoid bright screens an hour before bed to help melatonin rise naturally.
- Give yourself a wind-down buffer. A quiet routine—reading, light stretching, or slow breathing—signals your body that the day is ending.
- Stay active during the day. Walking, moderate workouts, or even short mobility sessions help you fall asleep more easily.
- Watch caffeine timing. Afternoon coffee lingers longer than most people realize, and it can disrupt sleep hours later.
- Keep your bedroom cool. A slightly colder room supports deeper sleep stages.
- Limit big meals late at night. Heavy digestion close to bedtime can increase restlessness.
Together, these habits make sleep more predictable and mornings less draining. Small adjustments can reduce stress and help your body shift into rest mode naturally. You don’t need a complicated fitness plan or a strict nighttime routine to sleep better. A short, steady yoga habit paired with a few simple lifestyle tweaks can make your mornings feel lighter, clearer, and more restful.