Shortened nights are not inevitable. While nearly one in two French people report suffering from sleep disorders, an analysis relayed by Mindbodygreen has compiled twenty clinical trials to understand how moving can help you get a full, restorative night’s sleep. The researchers show that three disciplines stand out for their effectiveness on the duration of sleep, the time it takes to fall asleep and the quality of rest. Yoga, tai chi and walking or jogging make up this winning trio, with measured benefits on both body and mind.
Yoga: two more hours of sleep and a peaceful mind
The figures speak for themselves: the studies reviewed report around two hours of additional sleep among regular exercisers, an improvement in sleep efficiency of around 15% and a reduction of thirty minutes in the time it takes to fall asleep. This effect owes nothing to chance. Yoga works on breathing, slows the heart rate and helps calm thoughts. By cultivating bodily awareness and releasing mental tension, it becomes a natural ally of deep sleep. In the evening, a few gentle postures are enough: forward bends, seated twists and slow breathing encourage the nervous system to switch to rest mode. The key is consistency rather than intensity.
Tai chi: a slow art for lasting sleep
A meditative martial art, tai chi offers an ideal transition between the hustle and bustle of the day and the calm of the night. The studies cited indicate an average increase of 50 minutes of sleep per night and 25 minutes less time to fall asleep. Another remarkable advantage: its effects can last up to two years after the start of the practice. By combining fluid movement and concentration, it acts as a natural brake on stress and rumination. Slow movements, coordinated with deep breathing, activate the parasympathetic nervous system, the one that prepares you for falling asleep. In the evening, a few basic sequences performed in silence or with a soft musical background are enough to relax the muscles and clear the mind before bed.
Walking or jogging: daytime energy for nighttime rest
At the other end of the spectrum, brisk walking or jogging affects energy expenditure and hormonal regulation. Trials show a reduction in the severity of insomnia, improved daytime energy, and a reduction in the stress hormone cortisol. Moving also stimulates the production of melatonin and strengthens the synchronization of the biological clock. The ideal: a moderate session before the end of the afternoon, outdoors if possible, to benefit from natural light. This morning and daytime exposure promotes faster falling asleep in the evening. High intensity, on the other hand, should be avoided in the hour before bedtime, because it delays the natural drop in body temperature and disrupts the falling asleep phase.
Evening routine: preparing for sleep through movement
Before switching off, a slow, breathing sequence helps signal the body that it is time to release. “Sleep is something you need to prepare for, especially when you have trouble falling asleep“, emphasizes Sandrine Arcizet in Bonjour! La Matinale TF1. The routine she suggests is based on three simple movements. In a seated position, inhale to straighten your torso then exhale while rounding your back, chin towards your chest. Continue with gentle twists to the right then to the left, before lying down to bring your knees to your chest while breathing deeply. Finish with a final twist, arms crossed, knees on one side, head on the other. “We feel the stretch in the back, legs, glutes and neck“, specifies the columnist. The exercise ends with a few slow breaths, dimmed light, before soothing words.
Combined with morning exposure to daylight and an evening without screens, this routine amplifies the physiological effects of yoga, tai chi and walking, by strengthening the synchronization of the biological clock.