A recent meta-analysis in Sleep and Biological Rhythms shows that short, regular yoga sessions can markedly improve sleep quality, especially for those struggling with insomnia.
- Duration & frequency: 30 minutes or less, three times weekly over 12 weeks.
- Outcome: Noticeable benefits to sleep without needing long or intensive routines.
- Accessibility: No specialized classes or gear required—just a mat and online resources suffice. Beginners are advised to start with 10–20 minute sessions, using tools like mirrors or self-recordings to ensure proper form.
Source : Link