The evidence-based method to overcome insomnia: three exercises surpass medication
Insomnia: A Safer Alternative to Drugs
The Issue with Drugs for Insomnia
Insomnia is a common problem affecting millions of people worldwide, with serious consequences for both physical and mental health. While drugs like benzodiazepines and melatonin have been the traditional response to insomnia, their long-term risks, such as dependency and limited effectiveness, have led researchers to seek safer alternatives.
Exercise as a First-Line Therapy
A recent extensive meta-analysis has highlighted physical exercise as a promising alternative to drugs for managing insomnia. Three disciplines have emerged as particularly effective: yoga, walking, and light jogging.
Yoga: More Hours and Better Rest
Yoga has been identified as the most powerful option for individuals struggling with sleep disturbances. Studies have shown that practicing yoga can increase total sleep time by up to 110 minutes per night, improve rest efficiency, and reduce the time needed to fall asleep.
Walking or Light Jogging: Relief for the Day
For those experiencing symptoms like fatigue, irritability, and lack of concentration, engaging in walking or light jogging can provide relief. This form of exercise has been shown to significantly reduce the severity of insomnia, leading to increased energy levels and improved mood.
