Sleep Better Tonight: Scientists Reveal the 30-Minute Workout That's a Game-Changer!

a man doing a yoga cobra pose on a mat — (Image credit: Shutterstock)

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How to add yoga into your routine for better sleep

A perfect night’s sleep is something that falls on everyone’s wish list at some point. I’ve worked out my own formula—low lights, a book in bed, and my phone nowhere in sight—but I’m always on the lookout for little hacks that might help me get even better-quality shut-eye. Now, thanks to a new study, researchers say yoga could be the one workout you need to sleep better.

The findings come from a meta-analysis published in the Sleep and Biological Rhythms journal, which reviewed the results of multiple trials looking at yoga’s impact on sleep. The research concluded that regular short stints of yoga practice were linked to improved sleep quality and more settled sleep, with particular benefits noted for people experiencing insomnia or disrupted rest.

That doesn’t mean you need to commit to hour-long yoga flows every night to see a difference. In fact, the review found the most effective prescription was yoga sessions of 30 minutes or less, done three times per week over 12 weeks. So, if you’re looking for a low-effort way to wind down in the evenings, rolling out one of the best yoga mats could be a simple yet powerful place to start.

How to add yoga into your routine for better sleep

Getting started with yoga doesn’t mean signing up for expensive classes or filling your living room with pricey props. All you really need is a clear space, a mat, and a screen. There are tons of free YouTube videos and series from certified yoga instructors that guide you through beginner-friendly flows you can follow in your living room, on your TV, tablet, or phone.

You can pause, rewind, or repeat poses as often as you need, and there’s no pressure to keep up with anyone else. Start small, anything from 10 to 20 minutes a good starting point to feel the benefits and build confidence before you commit to longer sessions.

One thing to keep in mind is that, without a live instructor, you won’t get instant feedback on your form. So if you are trying it out at home for the first time, take it slow, listen to your body, and consider using mirrors or recording yourself to check alignment.

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Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

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