A new global study has pinpointed four simple, cost-free exercise routines that can significantly alleviate sleep problems for adults, offering hope to millions of Thais who struggle nightly with restlessness and exhaustion. Published in BMJ Evidence-Based Medicine in July 2025, the research highlights yoga, Tai Chi, walking or jogging, and resistance training as the most effective forms of physical activity for improving not just sleep duration but quality and resilience against common disruptions—without the need for medication or expensive therapy (New Atlas, Science Daily).
Thailand, where over 40% of working-age adults report regular sleep difficulties according to national health surveys (Thai Health Promotion Foundation), is acutely affected by the social and economic burden of chronic sleep deprivation. Insomnia and poor sleep are linked to increased risks of diabetes, hypertension, and accidents—as highlighted by statistics from the Ministry of Public Health. In a culture where late-night work schedules, digital device use, and lingering stress from urban life are common, these new findings carry special significance for local families.
The international research team, led by Beijing University of Chinese Medicine, analyzed 22 rigorous clinical trials involving 1,348 adults (average age 50) over periods spanning eight to twelve weeks. The exercises studied included sessions ranging from 30 to 90 minutes, performed two to five times each week. Their comparative analysis revealed that no single physical activity is a magic bullet for resolving all sleep complaints. Instead, each of the four highlighted exercise forms offers unique benefits targeting specific sleep issues—from how quickly people fall asleep to how deep and uninterrupted their slumber is (BMJ Evidence-Based Medicine).
Yoga stood out as the champion for extending total sleep time, with some participants gaining nearly a full additional hour per night. The study authors explained, “Yoga’s blend of physical movement, mindful breathing, and calming focus appears to quiet the nervous system and reduce the mental ‘hyperarousal’ often seen in insomnia.” Yoga is commonly recommended as an evening “wind down” activity, and two to three hour-long sessions per week regularly produced benefits felt throughout the week (ABC News).
Alongside yoga, Tai Chi demonstrated strong effectiveness, especially for older adults or those prone to stress-related insomnia. Practiced slowly with emphasis on gentle movement and mindful breathing, Tai Chi increased nightly sleep time by 30-50 minutes and reduced the delay before falling asleep (known as sleep latency) by 15-20 minutes. The researchers suggested that Tai Chi’s ability to activate the parasympathetic nervous system—responsible for “rest and digest” responses—helps to lower blood pressure, enhance melatonin secretion, and foster deeper, more continuous sleep cycles.
For Thais with demanding jobs or irregular sleep-wake patterns, a more accessible solution might be regular walking or jogging. The study showed that 30-50 minutes of brisk walking or light jogging, three to four times each week, substantially reduced daytime fatigue and helped regulate the natural wake-sleep cycle especially when performed outdoors. Morning or daytime sessions were recommended, as the combined exercise and sunlight exposure boost melatonin at night and encourage the body’s internal clock to reset more naturally (Irish Examiner). The study notes, “Walking or jogging may improve sleep… through increased energy expenditure, reduced stress hormone (cortisol) levels, improved mood, and enhanced proportions of deep sleep.”
Rounding out the set of interventions, strength training—using resistance bands, gym equipment, or simply bodyweight exercises—proved particularly effective in fostering restorative “slow-wave” sleep and reducing fragmented sleep (waking up multiple times each night). Even two short sessions per week (45-60 minutes each) in the afternoon or early evening improved nighttime resilience against factors like noise, temperature, or anxiety.
Expert voices in sleep science welcomed these findings as a major development for public health. A leading sleep specialist from Northumbria University, who was not affiliated with the study, commented in an interview: “Exercise can increase the duration and quality of the most restorative, deep sleep stages. And crucially, these improvements rival what we see from medications, but without the side effects.” The study did note that cognitive behavioral therapy (CBT) remains the gold standard for persistent insomnia, but high cost and limited availability make CBT inaccessible for many—especially in Thai rural or underserved communities (News Medical).
For Thailand, where traditional exercises like Tai Chi and yoga are already gaining popularity in public parks, community centers, and even hospital wellness programs, these results confirm and amplify local health promotion trends. As Bangkok’s Lumpini Park routinely fills with groups practicing Tai Chi at dawn, and Buddhist meditation retreats integrate mindful movement, these practices meet both scientific and cultural validation for sleep and wellbeing. However, access to exercise space and safe environments—especially in dense urban areas—remains a concern for stakeholders in Thai health and municipal policy.
Historically, sleep problems have sometimes been treated as an individual’s weakness rather than a societal or health issue in Thailand. Yet as research links chronic sleep deprivation to a rise in traffic accidents, workplace errors, mental health issues, and noncommunicable diseases, the conversation is shifting. Public sector and corporate wellness campaigns increasingly encourage workers to exercise as a preventive measure, with some universities and large employers even setting up lunchtime stretching or group walk programs.
Looking ahead, the authors of the BMJ study urge that exercise be considered not just an optional “adjunct” therapy, but a frontline intervention for sleep improvement—especially given its affordability, accessibility, and minimal side effects. Policy-makers in Thailand could support this by allocating space and funding for public exercise programs, educating healthcare providers about sleep-promoting exercises, and incorporating sleep health into community outreach (BMJ Evidence-Based Medicine).
What can Thai readers do now? First, recognize that gaining better sleep may be as simple as small lifestyle adjustments—choosing an exercise that feels enjoyable and fits one’s daily schedule. Whether it is joining a free evening yoga class offered by a local hospital, taking a morning walk in a nearby park, or following a resistance workout at home, the key is regularity and mindfulness. Parents of teenagers, older adults, and those working irregular hours should consider advocating for accessible exercise opportunities in their communities and workplaces.
If sleep problems persist despite trying these approaches, individuals are encouraged to consult with their local healthcare providers, who may recommend integrating these simple exercises with other evidence-based sleep therapies. As an added benefit, the positive effects of regular movement extend beyond sleep—to mental health, weight control, mood stability, and overall life satisfaction.
Science now confirms: movement is medicine for sleep. With Thailand’s cultural embrace of mindful exercise and community activity, these new global findings can be woven seamlessly into the nation’s path to better nights—and brighter, healthier days.