A landmark meta-analysis published in July 2025 is shaking up the world of sleep science, revealing that exercise forms like tai chi, yoga, and jogging may rival, or even surpass, medication as frontline treatments for chronic insomnia. The study, which pooled data from 22 randomized clinical trials and 1,348 participants, found that these accessible and affordable activities can deliver dramatic improvements in sleep quality, efficiency, and total sleep time — sometimes matching current gold-standard therapies like cognitive behavioral therapy for insomnia (CBT-i)[ScienceDaily]( https://www.sciencedaily.com/releases/2025/07/250716000856.htm).
Insomnia — marked by trouble falling or staying asleep and early-morning awakenings — is now recognized as more than a temporary nuisance. The condition, which affects between 4% and 22% of adults globally (with severe insomnia impacting roughly 8%)Medical News Today, is a major risk factor for mental and physical health woes ranging from cardiovascular disease to dementia. In Thailand specifically, the plight is even more striking: some estimates suggest that up to 43% of Thais experience symptoms of insomnia in their lifetimeNeuroThai (PDF, summary); while others report slightly lower (but still significant) rates. The problem has only deepened with increased urbanization, shift work, and social media use, according to sleep expertsMedical News Today.
Until now, Thai patients have faced a limited set of options for insomnia. Drug therapy, which relies primarily on benzodiazepines and antihistamines, is widely used but comes with a host of drawbacks: morning drowsiness, risk of addiction and tolerance, and sometimes even withdrawal or cognitive impairmentBangkok Hospital Sleep Guidelines. CBT-i, endorsed as the first-line non-drug treatment globally, is effective but often out of reach due to a shortage of specialized therapists — a problem especially acute in rural provinces and outside major Thai citiesSleep Medicine in Thailand, PMC.
This new research breakthrough, therefore, offers timely and culturally relevant hope for Thai society and beyond. The meta-analysis compared thirteen different treatment approaches using validated sleep quality measures (such as the Pittsburgh Sleep Quality Index and the Insomnia Severity Index). Seven involved exercise: yoga, tai chi, walking or jogging, aerobic and strength combinations, strength training, aerobic exercise with therapy, and mixed aerobics. Other arms included CBT, sleep hygiene, ayurveda, acupuncture/massage, and usual care.
Objectively and subjectively, exercise-based interventions often performed as well as — or better than — both usual care and some forms of medication. Here are those evidence-based highlights:
- Yoga increased total sleep time by nearly 2 hours nightly and boosted sleep efficiency by 15%. It also shortened the time needed to fall asleep and reduced nighttime awakenings by almost an hour.
- Walking or jogging reduced the severity of insomnia symptoms by nearly 10 points on a validated scale.
- Tai chi stood out for its lasting effects, improving total sleep time by almost 1 hour and reducing time awake after sleep onset by over 30 minutes. Benefits were sustained for up to two years after training ended.
- Across the board, these low-risk activities outperformed doing nothing, standard lifestyle advice, and sometimes even rivaled CBT in certain outcomesScienceDaily,Medical News Today,Wales Online.
Why do these mind-body exercises work? Researchers cite several plausible biological pathways. Yoga’s combination of body awareness, controlled breathing, and meditative focus may reduce anxiety and depression, conditions often closely linked to insomnia. Tai chi’s gentle, flowing movements decrease “hyperarousal” by calming the sympathetic nervous system and enhancing emotional regulation. Walking or jogging, meanwhile, raises energy expenditure, helps regulate levels of the stress hormone cortisol, increases secretion of melatonin (the “sleep hormone”), and improves deep sleepScienceDaily.
Speaking to Medical News Today, a sleep researcher at Uppsala University said, “This is quite a comprehensive analysis which seems to be robustly done… While the authors’ findings suggest that different exercise modalities may benefit different aspects of sleep, I think we need more evidence to draw those types of conclusions.” Meanwhile, a clinical psychologist specializing in trauma and sleep noted, “Insomnia is rarely caused by a single factor. Instead, it typically arises from an interplay of biological, psychological, and environmental contributors — and mental health conditions like anxiety and depression further intensify these cognitive loops.”
In the Thai healthcare context, this news is particularly resonant. Sleep clinics in the country’s major hospitals already advise “good sleep hygiene” and relaxation exercises as pillars of insomnia care. However, pharmacological solutions remain the most commonly relied-upon remedy, despite acknowledged risks and limitations. CBT-i is growing in popularity thanks to new sleep medicine training programs, but most patients still lack access to trained sleep therapists. Notably, state-of-the-art sleep laboratories remain few and clustered in Bangkok and select provincial centers, compounding rural-urban health disparitiesBangkok Hospital Sleep Guidelines,Sleep Medicine in Thailand, PMC.
Many Thais may be especially well-positioned to benefit from these new findings. Culturally, both yoga and tai chi have strong roots in Asian tradition and are already practiced in many Thai communities as part of holistic wellness routines. Public parks in Bangkok and regional capitals often host group tai chi and yoga sessions at dawn or dusk. Jogging and walking clubs, sparked by a national fitness boom in the last decade, are similarly popular, especially among urban office workers and retirees. Integrating these activities with targeted, sleep-focused regimens could be a culturally resonant and scalable solution — particularly given the social nature of many of these exercise modalities.
Importantly, these exercise solutions are not without their caveats. The researchers from the meta-analysis point out that more than two-thirds of the trials included had methodological limitations. There was often insufficient detail about participant characteristics, including comorbidities or long-term follow-up. Intensity, frequency, and quality of the exercise routines also varied, making recommendations partly conditional. However, the overall message remains robust: regular, mindful movement is a potent tool for sleep health — and carries almost none of the side effects (or stigma) of medication.
For future Thai policy, the implications are both ambitious and concrete. The researchers urge that, “Given the advantages of exercise modalities such as yoga, Tai Chi, and walking or jogging — including low cost, minimal side effects, and high accessibility — these interventions are well-suited for integration into primary care and community health programs”ScienceDaily. This echoes trends seen in other countries, where prescription exercise programs for chronic illness are starting to take root. In Thailand, where the Universal Health Coverage scheme continues to seek cost-effective, population-level interventions, structured group exercise for sleep could offer a way to relieve current over-reliance on sleeping pills and reach patients outside major urban centers.
Historically, Thailand’s integration of mind-body practices is not new. Muay Thai, traditional dance, and Buddhist meditation have centuries-old links with holistic health. Modern yoga and tai chi, while sometimes seen as “imported,” have been enthusiastically adopted and adapted for local tastes. There are even emerging studies into traditional Thai herbal treatments for insomnia, though these are still at an earlier stage of evidence developmentScienceDirect.
Looking ahead, as more Thais age into their 60s and beyond — a segment especially vulnerable to chronic sleep problems — the country’s health system faces growing demand for safe, scalable insomnia treatments. With pharmaceutical side effects under renewed scrutiny, the win-win potential of group exercises, especially those already familiar in Thai communities, is hard to overlook.
For Thai readers struggling with poor sleep, the call to action is clear and practical: try integrating moderate exercise such as walking, jogging, yoga, or tai chi into daily or weekly routines. Group classes in parks or temples, online tutorials, or local fitness clubs are all accessible starting points, and exercising in the late afternoon or early evening may optimize sleep benefits. Those considering medication should discuss the pros and cons thoroughly with their physician and aim to pair non-drug therapies — like exercise, relaxation, and improved sleep hygiene — as first-line steps. As the new research makes clear, movement is medicine, and in the case of sleep, it may be safer and more effective than ever before.
Sources: ScienceDaily, Medical News Today, Bangkok Hospital Sleep Guidelines, Sleep Medicine in Thailand, PMC, Wales Online