A new meta-analysis published in mid-2025 shows mind-body exercises such as yoga, tai chi, and walking or jogging can match or surpass medication for chronic insomnia. Analyzing 22 randomized trials with 1,348 participants, the study reports meaningful improvements in sleep quality, efficiency, and total sleep time. In some cases, these activities approached the results of cognitive behavioral therapy for insomnia, or CBT-I, signaling growing support for non-drug sleep strategies.
Insomnia affects more than nightly rest. It increases risks for mental and physical health problems, including cardiovascular disease and dementia. While global prevalence varies, Thailand faces a substantial burden, with research suggesting a large share of adults experience insomnia symptoms at some point. Urbanization, shift work, and screen time are cited by sleep experts as contributing factors.
In Thailand, treatment often includes medications such as benzodiazepines and antihistamines, which can cause morning drowsiness, dependence, and cognitive side effects. CBT-I is a recommended first-line non-drug option, but access is hampered by a shortage of trained therapists, especially in rural areas. This gap makes practical, low-cost exercises an appealing alternative for many patients.
The latest findings compared thirteen treatment approaches, seven of which involved exercise: yoga, tai chi, walking or jogging, aerobic and strength programs, and mixed regimens. Other strategies included CBT, sleep hygiene education, and traditional therapies. Across outcomes, exercise frequently performed as well as standard care and, in some measures, approached CBT-I results.
Key observations include:
- Yoga increased total sleep time by roughly two hours per night and improved sleep efficiency by about 15 percent, while reducing time to fall asleep and nighttime awakenings.
- Walking or jogging produced meaningful reductions in insomnia symptoms on validated scales.
- Tai chi yielded lasting benefits, extending total sleep time by nearly an hour and cutting awakenings after sleep onset by more than 30 minutes, with effects persisting for up to two years after training.
- Overall, these low-risk activities outperformed doing nothing and often rivaled medication or certain aspects of CBT in several domains.
Experts highlight plausible mechanisms: yoga blends body awareness with controlled breathing and mental focus to ease anxiety; tai chi lowers hyperarousal and supports emotional regulation; and walking or jogging increases energy expenditure, modulates stress hormones, enhances melatonin production, and promotes deep sleep.
Within the Thai health landscape, researchers note that sleep clinics already promote sleep hygiene and relaxation practices, yet pharmacological treatments remain widespread and access to CBT-I is limited by therapist shortages. The new evidence supports expanding community-based exercise programs as a practical public health measure, particularly in rural areas and smaller cities.
Thai culture already embraces mind-body traditions. Yoga and tai chi have gained traction in parks, temples, and community clubs, offering natural platforms for sleep-focused health programs. Group exercise aligns with social wellness trends and can be scaled through local parks, gyms, and digital resources, making it a culturally resonant path to better sleep.
The study also notes methodological limitations, including variability in participant groups, follow-up data, and exercise intensity. The takeaway is clear: regular, mindful movement is a safe, accessible option with minimal side effects that supports sleep health and overall well-being.
Policy implications for Thailand point to integrating exercise-based sleep interventions into primary care and community health services. Such programs could reduce reliance on sleeping pills and extend reach beyond urban centers, aligning with universal health coverage goals and cost-effective care.
Thailand’s tradition of holistic health—encompassing meditation and contemporary wellness activities—creates a favorable environment for these recommendations. As the population ages, scalable, non-pharmacological strategies for insomnia grow more important, reinforcing the role of community-based exercise in public health.
For individuals seeking practical steps: add moderate activity to daily routines, such as late-afternoon walks, group tai chi in parks, or evening yoga classes. Group sessions at local venues and temples, alongside online tutorials, can serve as effective entry points. If medications are considered, discuss options with a physician and prioritize non-drug therapies and sleep hygiene as initial measures.
In sum, regular movement—yoga, tai chi, walking, or jogging—offers a promising path to better sleep in Thailand and beyond. With supportive policy and culturally aligned community programs, these activities can form a cornerstone of insomnia care.