A sweeping analysis of clinical research has found that gentle exercises—most notably Tai Chi, yoga, walking, and jogging—may beat pills and even rival therapy in treating insomnia, offering hope to millions in Thailand and around the world who struggle with sleepless nights. This landmark finding, published in the journal BMJ Evidence-Based Medicine, is driving fresh discussion about the role of traditional mind-body practices in modern healthcare and could pave the way for more accessible treatment options for sleep disorders.
Insomnia, characterized by difficulties in falling asleep, staying asleep, or waking too early, affects between 4% and 22% of the general population, the study notes. In Thailand, with its increasingly urbanized lifestyle and high stress levels, sleep problems have become widespread, contributing not only to lingering exhaustion but also raising risks for cardiovascular illnesses and dementia (BMJ Evidence-Based Medicine, 2025).
Traditional treatments for insomnia often focus on medication—such as sedatives or sleeping pills—which are associated with side effects including daytime drowsiness, dependency, and impaired thinking. Meanwhile, cognitive behavioral therapy (CBT), recognized as a gold standard, remains out of reach for many in Thailand due to a shortage of trained therapists and the relatively high cost of such services. Against this backdrop, researchers set out to compare different exercise-based and non-exercise approaches in reducing insomnia symptoms, seeking clarity for clinicians and patients alike in selecting the most effective solutions.
The BMJ Evidence-Based Medicine study analyzed results from 22 randomized clinical trials, with a pool of 1,348 participants suffering from insomnia. Thirteen treatment approaches were tested, seven of which were exercise-based, including yoga, Tai Chi, walking/jogging, combined aerobic and strength training, and mixed aerobic strategies. Notably, these programs ranged in length from four to 26 weeks, with participants reporting on their sleep through validated measures such as the Pittsburgh Sleep Quality Index (PSQI) and the Insomnia Severity Index (ISI45), as well as objective metrics including total sleep time, sleep efficiency, number of nightly awakenings, and time taken to fall asleep (sleep latency).
Results revealed that while CBT generally increases total sleep time and improves sleep efficiency, gentle exercises—especially Tai Chi and yoga—delivered significant and sometimes greater benefits compared to conventional treatment. Yoga alone increased total sleep time by nearly two hours per night and boosted sleep efficiency by 15%, reducing time spent awake during the night and enabling faster sleep onset by about 30 minutes. Tai Chi, a practice rooted in centuries-old Chinese martial arts and closely related to Thai Luk Thung-style slow movement and meditation, emerged as the top performer, improving both subjective and objective sleep outcomes for up to two years.
In practical terms, Tai Chi reduced reports of poor sleep quality by over four points on standard scales, increased total sleep duration by nearly an hour, and reduced post-sleep waking by more than 30 minutes, also helping participants fall asleep about 25 minutes faster. Walking and jogging—already widely practiced in Thailand with its network of public parks—were also found to reduce insomnia severity by ten points, a clinically meaningful change.
Why do these ancient practices work so well for sleep? The research points to mechanisms rooted in both psychology and physiology. Tai Chi and yoga, through controlled breathing, gentle movement, and increased body awareness, are thought to recalibrate nervous system activity and reduce hyperarousal—one of the central features of insomnia. These mind-body practices may dampen excessive production of stress hormones such as cortisol, promote secretion of the sleep hormone melatonin, improve anxiety and mood, and even modulate immune system responses linked to chronic sleeplessness (BMJ Evidence-Based Medicine, 2025).
A senior researcher involved in the study explained, “With their low cost, minimal side effects, and cultural adaptability, gentle exercise programs like Tai Chi and yoga are ideal for integration into routine health care and wellness programs, especially in countries like Thailand where access to specialist sleep services is limited.” This comment resonates with the Thai public health strategy, which emphasizes community-based interventions and holistic approaches to wellness.
Historically, practices such as Tai Chi and yoga have deep cultural and therapeutic roots in Asia, though they have only recently gained traction as formal health interventions in Thailand. The popularity of group Tai Chi sessions, for example, is rising in urban parks and elderly care facilities across the country, echoing similar trends in neighboring China and Singapore. In Thailand’s traditional medicine canon, slow movement, relaxation, and mindfulness are also central—whether practiced through Buddhist walking meditation, gentle dynamic stretching, or rhythmic folk dance.
While the findings are promising, the researchers caution that over two-thirds of the analyzed studies contained design limitations, such as small sample sizes or variations in exercise frequency and intensity that make direct comparisons challenging. They stress the need for follow-up research with larger, more rigorously controlled Thai cohorts to refine recommendations on exercise “dosage” and optimal formats.
Still, the evidence is strong enough that the study authors urge doctors and public health officials to consider prescribing exercise as a frontline treatment for insomnia—rather than as a mere adjunct to medication or therapy. For Thai policymakers developing the new national health promotion plan, embedding mind-body practices into community fitness programs, elderly care initiatives, and even school curricula could have far-reaching benefits, delivering not only better sleep but reduced risks of chronic disease and improved national productivity.
Sleep deprivation is a hidden epidemic in modern Thai society. Surveys have found that office workers, students, and even monks often get less than the recommended seven hours of nightly rest, with stress, digital screen time, and late-night eating all implicated as culprits (Bangkok Post). The strength of traditional practices may lie in their adaptability: people of all ages and fitness levels can perform Tai Chi and yoga without equipment, risking few side effects. Local hospitals and temples increasingly offer guided sessions as alternatives to medication.
Looking forward, experts suggest continued collaborations between healthcare providers, community groups, and Buddhist temples to scale up Tai Chi and yoga instruction nationwide. Incorporating traditional movement classes into city parks, retirement centers, and football fields may help normalize sleep-friendly habits. And as research advances, custom-tailored exercise programs—possibly blended with established Thai massage, mindfulness, and dietary advice—could soon emerge as a new standard in Thai insomnia care.
For Thai readers longing for deeper, more restorative sleep, the practical lesson is surprisingly old-fashioned: set aside at least 20 to 30 minutes daily for gentle exercise, prioritizing practices such as Tai Chi, yoga, or brisk walking. Try free group classes at local parks or temples, watch instructional videos online, or ask your healthcare provider about community programs. Thai families are also encouraged to embrace “digital sunsets”—reducing screen time an hour before bedtime—supplemented by calming breathing, stretching, or mindfulness routines. Even busy professionals may find relief in the ancient wisdom that a calm body leads to a quiet mind.
In short, as Thailand faces rising rates of sleeplessness, these time-honored exercises are not only a cultural inheritance but a scientific breakthrough—one that could help the nation rest easier while reducing dependence on medication.
For the full study and further guidance, see the original publication in BMJ Evidence-Based Medicine and the summary report at SciTechDaily.