A new international study, published in BMJ Evidence-Based Medicine, has unveiled four simple and cost-free forms of exercise that can significantly improve sleep disorders, offering new hope for the millions of Thais struggling with insomnia and poor sleep quality. The research, led by a team from the Beijing University of Chinese Medicine, analyzed 22 randomized controlled trials and identified that yoga, Tai Chi, walking or jogging, and strength training each play a distinct and beneficial role in enhancing different aspects of sleep—without relying on medication or expensive therapy.
Sleep disorders have become a growing concern in Thailand, fueled by demanding work schedules, increasing stress, and a digitally connected lifestyle that often keeps people awake late into the night. According to data from the Department of Mental Health, sleep problems are one of the most common complaints among urban Thais, particularly in Bangkok, where the nonstop city pace can disrupt healthy routines. The findings of this new study are particularly relevant, as many Thais continue seeking accessible and affordable ways to improve their sleep health amid rising costs and overburdened healthcare systems.
Researchers focused on 1,348 middle-aged adults (average age 50) over trial periods of 8-12 weeks. Participants engaged in 30 to 90-minute sessions of exercise two to five times per week. Even though no single activity stood out as universally superior, the four highlighted exercises helped different sleep aspects in unique ways. Yoga was especially effective for increasing total sleep time, with some participants sleeping up to an hour longer per night. This benefit is believed to result from yoga’s blend of physical movement, mindfulness, and controlled breathing, which collectively calm the sympathetic nervous system—key for winding down before bed. The study noted that practicing yoga two to three times a week, for at least an hour per session, could offer sleep benefits throughout the week.
Tai Chi, another traditional mind-body exercise popular in many Asian countries, was also found beneficial. Practiced in a similar pattern as yoga (60 minutes per session a few times a week), Tai Chi helped participants fall asleep 15-20 minutes faster and improved sleep time by 30-50 minutes—a significant gain especially for older adults, who are often more susceptible to insomnia. According to the researchers, Tai Chi activates the parasympathetic nervous system, which aids deep rest and may enhance melatonin secretion, supporting uninterrupted, quality sleep.
The study also recommended more conventional forms of exercise for boosting sleep-related well-being. Walking or jogging for 30-50 minutes, three to four times a week, was shown to address daytime fatigue, improve mood, and provide outdoor light exposure that helps regulate the circadian rhythm—the body’s natural sleep-wake cycle. “Walking or jogging may improve sleep through physiological and psychological pathways, including increased energy expenditure, reduced cortisol levels, improved emotional regulation, elevated melatonin secretion, and enhanced proportions of deep sleep,” the authors noted. For Thais who are already fond of using city parks like Suan Lumphini or rot fai parks for daily exercise, such routines can be a practical daytime investment for a better night’s rest.
Strength-based exercises, such as resistance band training, gym workouts, or simple bodyweight routines performed twice a week for 45-60 minutes per session, rounded out the study’s recommendations. These activities were found to promote deeper slow-wave sleep and defend against fragmented sleep—often caused by factors such as anxiety, noisy environments, light exposure, or even late-night spicy snacks, which are common in Thai nightlife culture. For those who are new to strength training, community fitness centers and online resources now make these exercises increasingly accessible.
Crucially, the study recognized that while Cognitive Behavioral Therapy (CBT) remains the most effective non-medication treatment for insomnia, its limited accessibility and higher cost deter many long-term users. In contrast, the exercise interventions recommended are low-cost, have minimal side effects, and can be easily integrated into daily life and community health programs. As the research team wrote, “The findings… further underscore the therapeutic potential of exercise interventions in the treatment of insomnia… and may inform the development of more specific and actionable clinical recommendations.”
For Thai society, historically steeped in Buddhist mindfulness and traditional healing practices, these science-backed findings resonate with familiar cultural themes. Yoga has seen increasing popularity in Thai cities, with studios and public classes accessible to all ages and backgrounds. Tai Chi, though less common, reflects similar principles and is sometimes practiced in large groups at public parks across Bangkok and Chiang Mai, often led by community instructors. With walking and jogging already forming a staple of Thai public exercise culture, and strength training on the rise among younger generations, these recommendations are both timely and culturally adaptable.
From a public health perspective, integrating these exercises into workplace wellness schemes, school curriculums, and community health initiatives could yield broad benefits. Sleep disorders not only affect individual health but also contribute to lost productivity, traffic accidents, and increased risk for chronic diseases such as diabetes and hypertension, pressing concerns in Thailand’s rapidly urbanizing society. Strengthening these initiatives could also ease the strain on the healthcare system by reducing unnecessary prescription of sleep medications and related complications.
Looking to the future, further research could focus on tailoring exercise interventions for specific age groups or those with chronic medical conditions common in Thailand, such as diabetes or hypertension. Community health authorities might develop tailored exercise programs that make full use of parks and open spaces, while also collaborating with temples and community health volunteers to encourage traditional mindfulness-based exercises like yoga and Tai Chi. Technology, such as exercise tracking apps and online workout platforms, could help individuals stick with healthy routines and monitor their sleep improvements.
In conclusion, Thai readers seeking to overcome sleep problems should consider adopting one or more of these accessible forms of exercise: yoga, Tai Chi, walking or jogging, and strength training. Start with easily achievable goals, such as joining a park yoga group or scheduling morning walks with neighbors, and gradually build up frequency and intensity. For best results, select activities you enjoy and are comfortable including as part of your routine. Those with serious or persistent sleep issues should also consult a healthcare provider, but these research-backed exercises offer a promising, easy-to-integrate foundation for better sleep. By embracing both modern science and familiar Thai wellness traditions, everyone can aim for a more restful night and more energetic day.
Sources: New Atlas, BMJ Evidence-Based Medicine, Department of Mental Health, Thailand, World Health Organization: Sleep Hygiene.