The Truth About Exercise and Sleep: Why There’s No One-Size-Fits-All

Every so often a new study makes headlines promising to unlock the “best” way to improve sleep. Recently, ScienceAlert published an article summarizing research that suggests high-intensity yoga may be more effective than walking, resistance training, or other forms of exercise for people with sleep disturbances.

At first glance, this sounds like great news for yogis. But look a little deeper and the picture isn’t so clear.

The Problem With “Best Exercise” Studies

The study behind this article was a meta-analysis—basically a review of dozens of smaller trials. While that sounds impressive, there are some big caveats:

• Definitions vary. What one study calls “high-intensity yoga” could look very different from another’s version. Vinyasa, Ashtanga, or just a fast-paced flow, each moves the body in different ways.

• Populations differ. The participants were all people with sleep disturbances. That means the results might not apply to everyone.

• Short-term focus. Many studies tracked results for just 8–10 weeks. Sleep is a lifelong rhythm, influenced by countless factors.

So while yoga may help some people, calling it the “most effective” form of exercise for sleep is an oversimplification.

The Article’s Own Disclaimer

What I found most interesting was the article’s final note: our bodies and brains are all different, and there’s no one-size-fits-all solution. That line alone almost cancels out the headline.

Because the truth is, humans have been sleeping for millennia, long before yoga mats, step counters, or randomized controlled trials. Farmers, hunters, laborers, thinkers, soldiers, people from every walk of life have slept deeply without ever setting foot in a yoga studio.

What Really Matters for Sleep

The common thread isn’t a specific exercise routine. It’s this:

• Tax your body. Regular physical activity, whether that’s lifting, walking, surfing, gardening, or chasing your kids, uses energy, stresses muscles, and cues your body to recover.

• Tax your mind. Engaging your brain through work, learning, problem-solving, or creative effort also leaves you ready for rest.

When both body and mind are challenged, sleep tends to follow naturally.

Final Thought

Yoga, walking, resistance training, they can all be helpful. But there’s no universal “best” exercise for sleep. What matters is that you move regularly (preferably outdoors) and live fully engaged. Do that, and your body will handle the rest when your head hits the pillow.