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Time of India
2 days ago
- Health
- Time of India
Struggling with insomnia? Three simple exercises that may help you sleep better
Sleepless nights don't always need a prescription. For millions who lie awake staring at the ceiling, the answer might lie not in a pill, but in motion, slow, deliberate, and deeply calming. Across parks, living rooms, and quiet bedrooms, ancient practices like yoga and tai chi, along with something as simple as walking, are emerging as powerful sleep aids. And now, science is catching up: a new analysis of 22 clinical trials suggests these gentle routines may help people fall asleep faster, stay asleep longer, and wake up feeling more rested. Yoga: Deep stretches, deep rest Participants in the trials practiced yoga 2–6 times per week (45–60 minutes each session) over 1 to 4 months, gaining nearly two extra hours of sleep per night and cutting awakenings by an hour. 'Yoga can promote better sleep by encouraging deep breathing, body awareness and a calm mental state, which helps reduce stress and anxiety—two common triggers of insomnia,' Zhi‑jun Bu told Everyday Health. Tai Chi: Mindful movement, lasting gains In studies involving 2–3 sessions weekly for 3–4 months, tai chi boosted total sleep by over 50 minutes, slashed wake time by 30 minutes, and helped people fall asleep faster, typically within 25 minutes. This ancient Chinese practice calms your nervous system while easing anxiety, with effects that may persist for up to two years. Walking or Jogging: Simple steps to better sleep Doing just 30–75 minutes of walking or jogging, 3–5 times a week for 3–6 months, also showed measurable sleep benefits in standardized assessments. These routines burn off energy, lower stress hormones such as cortisol, improve mood, and promote melatonin production, all key to a deeper, more restful sleep. These gentle activities positively impact brain chemistry, ease anxiety, lower inflammation, and regulate stress responses, all major contributors to insomnia. And unlike medications, exercise comes with minimal side effects and is cost‑effective and widely accessible. While cognitive behavioral therapy (CBT‑I) remains the gold standard for insomnia treatment, it's not available for every sleeper. Mindful movement like yoga, tai chi, walking, or jogging offers a powerful, enjoyable alternative that patients can use daily. Disclaimer : This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any changes to your diet, supplements, or overall health management plan.
South China Morning Post
31-01-2025
- Health
- South China Morning Post
How to eat less added sugar and lower your risk of health issues
Published: 4:15pm, 31 Jan 2025 Hidden in everything from breakfast cereals to your favourite sandwich bread, added sugar is a nearly unavoidable part of our modern diet. Although reducing your intake might seem overwhelming, the health benefits make it worth the effort. Research shows excessive sugar intake increases the risk of cardiovascular disease and other health issues, according to the American Heart Association. Women should limit added sugars to 25 grams, or six teaspoons a day, while men should limit their intake to 36 grams (1.27 oz). However, many Americans consume an average of 17 teaspoons per day. 'I don't have a sweet tooth,' ABC News chief medical correspondent Dr Jennifer Ashton wrote in her book The Self-Care Solution , 'but when I really examined how much sugar I was eating, I was shocked.' If health experts can be surprised by their sugar intake, we could all use some practical strategies. Here are a few recommendations to get you started, according to Everyday Health. The nutrition label on a box of cereal shows it has 12 grams of added sugar per serving. In the US these added sugars are listed separately. Photo: Shutterstock
