psyche

Sleep Quality Improvement

Sleep Quality Improvement refers to sleeping better as an outcome, assessed through subjective sleep quality, sleep efficiency, or insomnia severity. It describes changes in how well a person sleeps rather than a specific treatment or diagnosis.

A focused look at Sleep Quality Improvement and its place among psyche-related effects.

3Supplements
58Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

61 options:7 some evidence15 mixed27 not enough evidence3 not tested in people7 personal stories only2 no benefit found

What studies foundSize of effect

AcupuncturepracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
24 of 25 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials involving 2,025 people found Pittsburgh Sleep Quality Index scores fell by 2.74 points. The studies included people with varied conditions, including insomnia, depression, and pregnancy.
Open the Acupuncture page
Strength TrainingpracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
All 8 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis whose study designs were not recorded found improved sleep quality in older adults, with a moderate effect among 5,005 people in its sleep-quality analysis. A separate review also reported increased sleep duration.
Open the Strength Training page
Transcendental MeditationpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
5 of 6 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
An RCT involving 80 participants found Insomnia Severity Index scores fell by −4.1 points with Transcendental Meditation versus −1.9 points in the control group, a between-group difference of −2.2 points.
Open the Transcendental Meditation page
Hot BathpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
7 of 8 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A pooled analysis of randomized trials found better sleep-quality ratings with hot-water immersion than with control among 18 people in its analysis. A review of randomized trials also described a warm evening bath for 30 min in 40-41 degrees C water as potentially increasing deep sleep in older women with insomnia.
Open the Hot Bath page
High-Intensity Interval Training (HIIT)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 6 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the High-Intensity Interval Training (HIIT) page
Heating Pads / Warm CompressespracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Heating Pads / Warm Compresses page
Forest Bathing (Shinrin-yoku)practiceSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
14 of 15 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A review found improvements in sleep, anxiety, and quality of life in elderly people. In a randomized trial involving 36 people, the sleep-rating score, where higher scores indicate poorer sleep, fell from 20.5 to 18.0 after forest bathing; urban bathing had no significant effect.
Open the Forest Bathing (Shinrin-yoku) page
Ice Bath / Cold PlungepracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
4 of 7 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
Open the Ice Bath / Cold Plunge page

BreathworkpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
15 of 20 studies found a benefit; 5 found none. Strongest study: a pooled analysis of several trials.
A meta-analysis pooling randomized and non-randomized human studies found a decrease of 4.4 points in Epworth Sleepiness Scale scores with inspiratory exercises. Sleep-quality findings are less consistent: one review reported improvement in one of two randomized trials, while a later review described its overall direction as neutral.
Open the Breathwork page
QigongpracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
34 of 40 studies found a benefit; 6 found none. Strongest study: a pooled analysis of several trials.
A 2025 meta-analysis of randomized trials found improved Pittsburgh Sleep Quality Index scores among 199 people in its sleep-quality analysis. In contrast, a 2021 meta-analysis combining randomized and non-randomized human studies found no significant benefit for sleep disturbance among 298 people, so findings differ across reviews.
Open the Qigong page
YogapracticeMixed resultsSize of effect: Large
Studies disagree: some found a benefit, others found none. Do not count on it.
28 of 34 studies found a benefit; 6 found none. Strongest study: a pooled analysis of several trials.
Open the Yoga page
Tai ChipracticeMixed resultsSize of effect: Very small
Studies disagree: some found a benefit, others found none. Do not count on it.
24 of 26 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
Open the Tai Chi page
CardiopracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
14 of 19 studies found a benefit; 5 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded found improved sleep quality in older adults, and a pooled analysis of randomized trials also found improvement. Another pooled analysis whose designs were not recorded found no statistically significant difference between intervention and control groups, so findings were mixed.
Open the Cardio page
Acceptance and Commitment Therapy (ACT)practiceMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
15 of 18 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses of randomized trials reported better insomnia symptoms and sleep quality, including a sleep-quality improvement among 926 people in its analysis. Studies disagree, however: another pooled analysis of randomized trials reported a lack of evidence regarding effects on fatigue and sleep disturbance.
Open the Acceptance and Commitment Therapy (ACT) page
PsychotherapypracticeMixed resultsSize of effect: Large
Studies disagree: some found a benefit, others found none. Do not count on it.
4 of 5 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Psychotherapy page
Mindfulness MeditationpracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
32 of 38 studies found a benefit; 6 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded reported improved sleep quality among 352 people, and another reported greater benefits among people with clinical conditions. Results conflict: a pooled analysis of randomized trials found no significant difference in sleep quality.
Open the Mindfulness Meditation page
MeditationpracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
22 of 28 studies found a benefit; 6 found none. Strongest study: a pooled analysis of several trials.
Open the Meditation page
PilatespracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
15 of 19 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis found better sleep quality among pregnant women in the Pilates group. Another pooled analysis found a lower PSQI score among 477 people, while a later analysis of 204 people found no statistically significant improvement.
Open the Pilates page
MassagepracticeMixed resultsSize of effect: Large
Studies disagree: some found a benefit, others found none. Do not count on it.
5 of 6 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded found lower PSQI scores with manual therapy; another reported that effleurage ranked highest for reducing ISI scores, with 2,804 people in that outcome’s analysis. Findings disagree, as a pooled analysis of randomized trials did not find significant effects on sleep-related symptoms.
Open the Massage page
SwimmingpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
2 of 3 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Swimming page
Nasal Irrigation (Neti Pot)practiceMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
2 of 3 studies found a benefit; 1 found none. Strongest study: a study that followed people over time.
Open the Nasal Irrigation (Neti Pot) page
Laughter Yoga / TherapypracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
7 of 10 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
Reviews pooling randomized and non-randomized human studies reported improved sleep quality, but a meta-analysis of randomized trials found no effect on sleep quality. The studies involved people with conditions including anxiety disorders, cancer, and chronic kidney disease.
Open the Laughter Yoga / Therapy page
Brisk WalkingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Brisk Walking page
Bedtime Wind-Down RitualpracticeNot enough evidence
Too few or too small studies to know if it works.
15 of 19 studies found a benefit; 4 found none. Strongest study: a randomized controlled trial.
Trials of bedtime routines in infants and toddlers found reductions in problematic sleep behaviors, with the quickest changes in sleep outcomes—including nighttime awakenings—during the first three nights and smaller additional improvements later. Studies disagreed: a 2022 randomized trial found a nonsignificant mean increase of 5.6 minutes at follow-up 3 and 6.8 minutes at follow-up 4.
Open the Bedtime Wind-Down Ritual page
Gratitude JournalpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A randomized trial involving 312 people found that, at 4 weeks, the intervention group’s PSQI score had improved by 1.15 points compared with the control group.
Open the Gratitude Journal page
DancepracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 5 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
Open the Dance page
FastingpracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 6 studies found a benefit; 5 found none. Strongest study: a pooled analysis of several trials.
A review of randomized and non-randomized human studies reported improvements in overall sleep quality, daytime dysfunction, and subjective sleep quality during Ramadan, more evident among amateur athletes. A separate pooled analysis whose designs were not recorded found a trivial effect on total sleep time.
Open the Fasting page
Yoga NidrapracticeNot enough evidence
Too few or too small studies to know if it works.
All 6 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Yoga Nidra page
Red Light Therapy (Photobiomodulation)practiceNot enough evidence
Too few or too small studies to know if it works.
3 of 5 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Open the Red Light Therapy (Photobiomodulation) page
Anusara YogapracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Anusara Yoga page
Cupping TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
All 5 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a trial of 103 people with asthma, sleep quality in the cupping group remained unchanged through the eighth week. A separate trial found reduced sleep latency after WCT, so results differ by sleep measure and study.
Open the Cupping Therapy page
Binaural BeatspracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 5 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Open the Binaural Beats page
Vinyasa YogapracticeNot enough evidence
Too few or too small studies to know if it works.
All 4 studies with a clear result found a benefit. Strongest study: a non-randomized trial.
In a 41-person quasi-experimental project, 61.54% of participants said they slept better afterward; before the project, 15.38% reported good sleep. An 18-person project also reported decreased insomnia on the Pittsburgh Sleep Quality Index.
Open the Vinyasa Yoga page
Alternate Nostril Breathing (Nadi Shodhana)practiceNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A 2025 randomized trial of 69 people undergoing hemodialysis reported improved sleep quality after breathing exercises. In another 2025 trial of 68, the decrease in sleep questionnaire scores at follow-up was not statistically significant, either from baseline or compared with the control group.
Open the Alternate Nostril Breathing (Nadi Shodhana) page
Expressive WritingpracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
In a randomized trial of 147 people, sleep quality progressively worsened in the CG group and progressively improved in the BF group. The finding describes change over the study period, rather than a specific amount of improvement.
Open the Expressive Writing page
Hatha YogapracticeNot enough evidence
Too few or too small studies to know if it works.
10 of 15 studies found a benefit; 5 found none. Strongest study: a randomized controlled trial.
A randomized trial of 140 people found sleep-quality scores improved by 0.4 points over 12 weeks compared with a later-start group. Results conflict: another randomized trial of 240 people found a nonsignificant 0.29-point change in the PSQI global score.
Open the Hatha Yoga page
Yin YogapracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a randomized trial of 105 people, insomnia severity scores fell more in both the Yin Yoga and combined yoga-and-mindfulness groups than in the control group; the reduction was larger in the combined program.
Open the Yin Yoga page
Finnish SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a one-time survey study.
A 2025 cross-sectional study reported a higher rating for sleeping well after sauna use than before: 3.01 (.79) versus 3.29 (.83). Findings differ across studies: a randomized trial of 37 people found no improvement in sleep compared with control, while a review described increased deep sleep after sauna bathing.
Open the Finnish Sauna page
Infrared SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A 2025 randomized trial involving 30 people with major depressive disorder reported an 8.83-point decrease in the Sleep disturbance 4A score.
Open the Infrared Sauna page
CalisthenicspracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a non-randomized trial.
A 2025 quasi-experimental study of older adults reported PSQI scores of 4.26 in the experimental group and 8.23 in the control group. Findings differed in a 2021 study of 11 participants, where the PSQI total score did not change significantly.
Open the Calisthenics page
Grounding / EarthingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a non-randomized trial.
Among people with menopause, a 2025 quasi-experimental study of 60 found greater sleep-quality improvement in the experimental group than the control group.
Open the Grounding / Earthing page
Swedish (Classic) MassagepracticeNot enough evidence
Too few or too small studies to know if it works.
6 of 8 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
In a 2022 randomized trial, sleep quality immediately after the intervention was better with Swedish foot massage than with sham treatment; the mean PSQI score fell from 14.37 to 12.57. The reported change was classified as trivial and was measured immediately after the intervention.
Open the Swedish (Classic) Massage page
Latin Dance FitnesspracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
In a 2022 trial, the Latin Dance Fitness group had a lower overall score on a 0–4 scale than controls over the 40 week intervention period.
Open the Latin Dance Fitness page
Pursed-Lip BreathingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
A randomized trial involving 60 people with COPD reported improved sleep quality in both groups, with a greater effect in the first group than the second.
Open the Pursed-Lip Breathing page
Gardening TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
A 2021 systematic review of people with dementia involving 16 people reported fewer and shorter nocturnal awakenings and naps, along with more nocturnal sleep time and better sleep efficacy.
Open the Gardening Therapy page
Oil PullingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
A randomized trial of 26 participants found less waking at night.
Open the Oil Pulling page
Hot YogapracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a small pilot study.
A pilot study involving 13 healthy people found that Hot Yoga was associated with a -25% faster return to sleep after waking during the night.
Open the Hot Yoga page
Wim Hof Method BreathingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a small pilot study.
A 2023 pilot study of 10 participants found improved sleep quality. The finding comes from people with a clinical condition.
Open the Wim Hof Method Breathing page
Foam RollingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
In a trial of 40 people with Fibromyalgia, sleep-quality scores improved after treatment in both groups. Because both groups improved, this finding alone does not establish an improvement specific to Foam Rolling.
Open the Foam Rolling page
Social DancingpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Regular moderate-intensity dance is proposed to improve sleep quality and reduce the time it takes to fall asleep.
Open the Social Dancing page
TENS / EMS TherapypracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
TENS/EMS may improve sleep quality in people with chronic pain by reducing pain-related sensory input that disrupts sleep architecture. This is a proposed explanation rather than a finding demonstrated in human studies.
Open the TENS / EMS Therapy page
Thai MassagepracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Expert knowledge proposes that Thai Massage may promote relaxation and reduce anxiety, leading to improved sleep quality and reduced sleep onset latency.
Open the Thai Massage page
CyclingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
The one study found a benefit.
Expert knowledge describes regular aerobic exercise such as cycling as improving sleep quality and reducing insomnia symptoms. Some people have also reported this effect; these reports are not evidence of a treatment effect.
Open the Cycling page
Focused Attention MeditationpracticeOnly personal stories
Only people's own stories online. No study has tested it.
The one study found a benefit.
Focused attention meditation is proposed to support sleep quality by reducing pre-sleep arousal and promoting relaxation. Some people report this effect: it appeared in 6 of 237 Reddit reports discussing it.
Open the Focused Attention Meditation page
Loving-Kindness Meditation (Metta)practiceOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Loving-Kindness Meditation (Metta) page
Mobility TrainingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Mobility Training page
ChagasupplementOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Chaga page
Sea Moss (Irish Moss)supplementOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Sea Moss (Irish Moss) page
Turkey TailsupplementOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Turkey Tail page
Coherent BreathingpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit.
Open the Coherent Breathing page
Box BreathingpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit.
A sleep-quality benefit has not been demonstrated in human studies; the proposed link remains theoretical.
Open the Box Breathing page

Show all 61

Comparing practices

AcupunctureSome evidence it helpsSize of effect: Large23 trials
Forest Bathing (Shinrin-yoku)Some evidence it helpsSize of effect: Large9 trials
YogaMixed resultsSize of effect: Large18 trials

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it61 listed

AllSupplementsPractices

Start here

Most likely to help, from the evidence we have

PracticesAcupunctureCertaintyMediumSourceMeta-analysisLarge effect26 other sources
A pooled analysis of randomized trials involving 2,025 people found Pittsburgh Sleep Quality Index scores fell by 2.74 points. The studies included people with varied conditions, including insomnia, depression, and pregnancy.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
People with a condition
Anxiety Disorder
Anxiety Generalized
Back Pain
Bipolar Disorder
Breast Cancer
Cancer
+7 more
Study result
Acupuncture significantly reduced Pittsburgh Sleep Quality Index (PSQI) scores (MD= -2.74, 95% CI [-3.92, -1.55], P<0.05)
Open Acupuncture
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PracticesStrength TrainingCertaintyMediumSourceMeta-analysisModerate effect8 other sources
A pooled analysis whose study designs were not recorded found improved sleep quality in older adults, with a moderate effect among 5,005 people in its sleep-quality analysis. A separate review also reported increased sleep duration.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Study result
the effect of overall exercise on sleep quality in older adults was significant (SMD: −0.68, 95% CI: −0.85 to −0.51, p=0.01)
Open Strength Training
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PracticesAcceptance and Commitment Therapy (ACT)CertaintyMediumSourceMeta-analysisModerate effectconflicting findings18 other sources
Pooled analyses of randomized trials reported better insomnia symptoms and sleep quality, including a sleep-quality improvement among 926 people in its analysis (SMD -0.92, 95% CI −1.45 to -0.38; p < 0.001). Studies disagree, however: another pooled analysis of randomized trials reported a lack of evidence regarding effects on fatigue and sleep disturbance.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Anxiety Disorder
Breast Cancer
Cancer
Insomnia
Lung Cancer
Stroke
Study result
ACT showed moderate-to-large improvement in insomnia symptom severity compared with waitlist/standard controls (SMD - 0.67, 95% CI - 1.08 to - 0.25). Insomnia severity is measured with the ISI, an inverted instrument where a decrease is an improvement.
Open Acceptance and Commitment Therapy (ACT)
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PracticesCardioCertaintyMediumSourceMeta-analysisModerate effectconflicting findings20 other sources
A pooled analysis whose designs were not recorded found improved sleep quality in older adults (SMD: −0.68, 95% CI: −0.85 to −0.51, p = 0.01), and a pooled analysis of randomized trials also found improvement. Another pooled analysis whose designs were not recorded found no statistically significant difference between intervention and control groups, so findings were mixed.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
ADHD
Anxiety Disorder
Autism Spectrum
Depression
Diabetes Type1
Obesity
+3 more
Study result
Our studies' primary outcomes included Pittsburgh Sleep Quality Index-English/China/Korea (PSQI), Insomnia Severity Index (ISI)... the effect of overall exercise on sleep quality in older adults was significant (SMD: −0.68, 95% CI: −0.85 to −0.51, p = 0.01) compared with the comparator/control group
Open Cardio
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PracticesQigongCertaintyMediumSourceMeta-analysisModerate effectconflicting findings41 other sources
A 2025 meta-analysis of randomized trials found improved Pittsburgh Sleep Quality Index scores among 199 people in its sleep-quality analysis. In contrast, a 2021 meta-analysis combining randomized and non-randomized human studies found no significant benefit for sleep disturbance among 298 people, so findings differ across reviews.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Addiction
Addiction Drugs
Ankylosing Spondylitis
Anxiety Disorder
Atrial Fibrillation
Back Pain
+17 more
Study result
Yao et al. found significant enhancements in sleep quality as measured by the Pittsburgh Sleep Quality Index (PSQI), with greater improvements in the intervention group compared to controls.
Open Qigong
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PracticesTai ChiCertaintyMediumSourceMeta-analysisTrivial effectconflicting findings27 other sources
Pooled analyses of randomized trials reported different results: one found a small improvement in sleep quality among older adults (SMD: -0.12, 95% CrI: -0.20 to -0.04) in 2025, while another found no significant improvement in PSQI scores among 196 people in its outcome analysis in 2026. A reported improvement in Parkinson's Disease symptom scores came from one study.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Back Pain
Breast Cancer
Cancer
Lung Cancer
Parkinsons Disease
Study result
Subgroup analyses ... Tai Chi (SMD: -0.71, 95% CI: -1.36 to -0.06). PDSS is a symptom scale where higher scores mean worse sleep, so a negative SMD is an improvement. Based on one study.
Open Tai Chi
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PracticesYogaCertaintyMediumSourceMeta-analysisLarge effectconflicting findings35 other sources
A 2025 pooled analysis whose designs were not recorded found better sleep-quality scores with yoga than with control and breathing exercises (MD, -2.75; 95%CI, -4.26~-1.25; and MD, -3.30; 95%CI, -5.89~-0.71, respectively). Another 2025 pooled analysis of randomized trials found improved sleep quality among 2,028 people in its analysis (SMD -1.3 [-1.97, -0.62]); a separate review said these effects require further validation through high-quality clinical studies.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Addiction
Addiction Drugs
ADHD
Anxiety Generalized
Breast Cancer
Cancer
+22 more
Study result
The effect of YG on improving sleep quality is better than CG (MD, -2.75; 95%CI, -4.26~-1.25) and BE (MD, -3.30; 95%CI, -5.89~-0.71) — PSQI
Open Yoga
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Medium probability(15)

PracticesPsychotherapyCertaintyMediumSourceMeta-analysisLarge effectconflicting findings6 other sources
A pooled analysis whose study designs were not recorded found improved sleep symptoms with CBT-I plus IRT among 31 people in its sleep analysis (SMD=−1.55, 95%CI (−2.39, −0.71)). Findings differed across studies: another pooled analysis whose designs were not recorded found no significant advantage for treatment on sleep quality among 1,953 people in its analysis (SMD = 1.66, 95% CrI = -0.1 to 3.49).
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
People with a condition
Study result
CBT-I *plus* IRT (SMD=−1.55, 95%CI (−2.39, −0.71), I2=0%) were effective for improving sleep symptoms
Open Psychotherapy
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PracticesIce Bath / Cold PlungeCertaintyMediumSourceRCTSmall effect8 other sources
A pooled analysis of randomized trials involving 20 people reported better sleep-quality scores with cold-water immersion than with passive recovery: 3.6 ± 0.5 versus 3.1 ± 0.5. A separate pooled analysis involving 255 people found a small improvement in sleep.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Depression
Study result
sleep quality scores were better for the CWI groups (P = 0.04), with mean and SD scores of 3.6 ± 0.5 and 3.1 ± 0.5 for the CWI and passive recovery groups, respectively
Open Ice Bath / Cold Plunge
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PracticesBreathworkCertaintyMediumSourceRCT21 other sources
A meta-analysis pooling randomized and non-randomized human studies found a decrease of 4.4 points in Epworth Sleepiness Scale scores with inspiratory exercises. Sleep-quality findings are less consistent: one review reported improvement in one of two randomized trials, while a later review described its overall direction as neutral.
Who was studied
Healthy people and patients
Asthma
Breast Cancer
Chronic Kidney Disease
Depression
Glaucoma
Hypertension
+2 more
Study result
There was a decrease in values compared to baseline (MD = - 4.4; 95% CI = - 8.2 to - 0.6; I 2 = 0%) for the Epworth Sleepiness Scale (ESS), when considering the inspiratory exercises.
Open Breathwork
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PracticesTranscendental MeditationCertaintyMediumSourceRCT7 other sources
An RCT involving 80 participants found Insomnia Severity Index scores fell by −4.1 points with Transcendental Meditation versus −1.9 points in the control group, a between-group difference of −2.2 points (95% CI, −4.4 to 0 points; P = .05).
Who was studied
Healthy people and patients
Study result
Adjusted mean changes on self-report measures of depression, anxiety, and sleep difficulties indicated significant reductions in the TM group compared to TAU, d's = −0.80 and −1.16
Open Transcendental Meditation
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PracticesHot BathCertaintyMediumSourceRCT9 other sources
A pooled analysis of randomized trials found better sleep-quality ratings with hot-water immersion than with control among 18 people in its analysis. A review of randomized trials also described a warm evening bath for 30 min in 40-41 degrees C water as potentially increasing deep sleep in older women with insomnia.
Who was studied
Healthy people and patients
Chronic Fatigue Syndrome
Insomnia
Study result
HWI significantly improved sleep quality (VAS 0–100 mm) compared with control, p<0.001; only HWI improved sleep quality.
Open Hot Bath
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PracticesHigh-Intensity Interval Training (HIIT)CertaintyMediumSourceRCT6 other sources
A review combining randomized and non-randomized human studies associated HIIT with better sleep outcomes and reduced psychological distress. In one trial of 35 people, PSQI scores improved from 5.1 ± 3.4 to 3.5 ± 2.5.
Who was studied
Healthy people and patients
Asthma
Cancer
Copd
Coronary Artery Disease
Diabetes Type2
Fatty Liver Nafld
+7 more
Study result
HIIT improves sleep... HIIT was associated with better sleep outcomes and reduced psychological distress compared to non-active controls.
Open High-Intensity Interval Training (HIIT)
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PracticesHeating Pads / Warm CompressesCertaintyMediumSourceRCT4 other sources
A 2026 pooled analysis of randomized trials found increased total sleep time (SMD 0.63). In a 2020 trial of 28 people, heat alone improved the Sleep Problems Index compared with no intervention; a lower score on this scale indicates improvement.
Who was studied
Healthy people and patients
Fibromyalgia
Restless Legs Syndrome
Study result
WIT significantly increased total sleep time (SMD = 0.63, P = 0.0438).
Open Heating Pads / Warm Compresses
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PracticesMeditationCertaintyMediumSourceRCTModerate effectconflicting findings29 other sources
A pooled analysis whose study designs were not recorded found improved sleep quality among people with multiple sclerosis (−6.96, 95% CI [−12.93 to −1.00]); another found improved sleep health among 4,870 people (Hedges' g = 0.38, p < 0.001). A pooled analysis of randomized trials found no significant effect on sleep quality, so the findings disagree.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Alzheimers Disease
Breast Cancer
Coronary Artery Disease
Mild Cognitive Impairment
Parkinsons Disease
Stroke
Study result
mindfulness intervention [−6.96, 95% CI [−12.93 to −1.00]] exhibited better improvement effects on the sleep quality of patients with MS (PSQI); SUCRA = 85.9%
Open Meditation
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PracticesMindfulness MeditationCertaintyMediumSourceRCTSmall effectconflicting findings39 other sources
A pooled analysis whose designs were not recorded reported improved sleep quality among 352 people, and another reported greater benefits among people with clinical conditions. Results conflict: a pooled analysis of randomized trials found no significant difference in sleep quality.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
People with a condition
Alzheimers Disease
Breast Cancer
Cancer
Coronary Artery Disease
Depression
Female Infertility
+6 more
Study result
individuals with clinical conditions experiencing greater benefits (sleep: Hedges' g = 0.45; p < 0.001)
Open Mindfulness Meditation
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PracticesPilatesCertaintyMediumSourceRCTSmall effectconflicting findings20 other sources
A pooled analysis found better sleep quality among pregnant women in the Pilates group. Another pooled analysis found a lower PSQI score among 477 people, while a later analysis of 204 people found no statistically significant improvement.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Back Pain
Breast Cancer
Covid 19
Gestational Diabetes
Kidney Disease
Menopause
+5 more
Study result
Pregnant women in the Pilates group experienced better sleep quality, lower stress scores, and reduced Edinburgh Postnatal Depression Scale (EPDS) scores compared to the control group
Open Pilates
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PracticesMassageCertaintyMediumSourceRCTLarge effectconflicting findings7 other sources
A pooled analysis whose designs were not recorded found lower PSQI scores with manual therapy; another reported that effleurage ranked highest for reducing ISI scores, with 2,804 people in that outcome’s analysis. Findings disagree, as a pooled analysis of randomized trials did not find significant effects on sleep-related symptoms.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Breast Cancer
Cancer
Multiple Sclerosis
Study result
Participants receiving manual therapy had significantly better sleep quality than controls, with a significant reduction in PSQI scores [MD = −4.06 (95% CI −5.34 to −2.78) P < 0.00001, I² = 93%]
Open Massage
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PracticesSwimmingCertaintyMediumSourceRCT3 other sources
In a randomized trial of 113 people, the overall group × time interaction for Pittsburgh Sleep Quality Index scores was P = .02, with a 12 mo change of −1.32 (−2.56 to −0.09), P = .04. Another randomized trial of 12 found no significant differences between conditions in total sleep time, sleep efficiency, or sleep-onset latency.
Who was studied
Healthy people
Study result
Pittsburgh Sleep Quality Index (overall group × time interaction, P = .02)... 12 mo: −1.32 (−2.56 to −0.09), P = .04.
Open Swimming
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PracticesForest Bathing (Shinrin-yoku)CertaintyMediumSourceClinicalLarge effect16 other sources
A review found improvements in sleep, anxiety, and quality of life in elderly people. In a randomized trial involving 36 people, the sleep-rating score, where higher scores indicate poorer sleep, fell from 20.5 to 18.0 after forest bathing (P < 0.001); urban bathing had no significant effect.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Alzheimers Disease
Anxiety Disorder
Anxiety Generalized
Cancer
Chronic Pain
Colon Cancer
+10 more
Study result
Improvement was found in the degree of anxiety, sleep, and quality of life in the elderly.
Open Forest Bathing (Shinrin-yoku)
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PracticesNasal Irrigation (Neti Pot)CertaintyMediumSourceClinical4 other sources
A cohort study of 144 people reported different degrees of improvement in sleep-quality symptom scores between two groups (P<0.01); a cross-sectional study of 255 people reported an MD of 1.25 points (95% CI [0.20–2.30]). Findings are mixed: a randomized trial of 40 found no significant sleep changes between active groups and routine care, although one group reported improvement from baseline.
Who was studied
People with a condition
Allergies
Common Cold
Study result
the 2 groups showed markedly different degrees of patient symptom score improvement in sleep quality and appetite (both P<0.01)
Open Nasal Irrigation (Neti Pot)
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PracticesLaughter Yoga / TherapyCertaintyMediumSourceClinicalconflicting findings11 other sources
Reviews pooling randomized and non-randomized human studies reported improved sleep quality, but a meta-analysis of randomized trials found no effect on sleep quality. The studies involved people with conditions including anxiety disorders, cancer, and chronic kidney disease.
Who was studied
People with a condition
Anxiety Disorder
Cancer
Chronic Kidney Disease
Diabetes Type2
Leukemia
Lymphoma
+1 more
Study result
LY has been shown to have a positive effect on general health, improving physical symptoms and sleep disorders, reducing anxiety and depression, and improving social functioning.
Open Laughter Yoga / Therapy
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Low probability(34)

PracticesAnusara YogaCertaintyLowSourceMeta-analysisconflicting findings2 other sources
A 2024 pooled analysis whose study designs were not recorded found that PSQI scores decreased by MD = −3.86 (95%CI = −4.03 to −3.70) among 1,472 people in its sleep-quality analysis; lower scores indicate improvement. Results are not settled: a pooled analysis of randomized trials involving 502 people in its sleep-quality analysis said the effects on sleep quality require further validation through high-quality clinical studies.
Who was studied
People with a condition
Breast Cancer
Ibd
Study result
improve sleep quality (MD = −3.86, 95%CI = −4.03 to −3.70) — PSQI (higher = worse, decrease = improvement)
Open Anusara Yoga
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PracticesBrisk WalkingCertaintyLowSourceRCT4 other sources
A 2025 trial reported sleep-quality scores of 6.88 ± 1.65 in the brisk-walking group versus 4.42 ± 1.67 in the comparison group. In another 2025 trial, sleep-quality changes did not reach a minimal clinically important difference.
Who was studied
People with a condition
Cancer
Study result
brisk walking group: 6.88 ± 1.65 vs. 4.42 ± 1.67; both P < 0.001
Open Brisk Walking
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PracticesBedtime Wind-Down RitualCertaintyLowSourceRCTconflicting findings20 other sources
Trials of bedtime routines in infants and toddlers found reductions in problematic sleep behaviors, with the quickest changes in sleep outcomes—including nighttime awakenings—during the first three nights and smaller additional improvements later. Studies disagreed: a 2022 randomized trial found a nonsignificant mean increase of 5.6 minutes at follow-up 3 (95% CI, −2.3 to 13.6 minutes; P = .17) and 6.8 minutes at follow-up 4 (95% CI, 0.2-13.7 minutes; P = .06).
Who was studied
Healthy people and patients
Study result
The bedtime routine resulted in significant reductions in problematic sleep behaviors for infants and toddlers.
Open Bedtime Wind-Down Ritual
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PracticesGratitude JournalCertaintyLowSourceRCT3 other sources
A randomized trial involving 312 people found that, at 4 weeks, the intervention group’s PSQI score had improved by 1.15 points compared with the control group (95% CI −2.08 to −0.23; P=.002).
Who was studied
People with a condition
Study result
The adjusted mean changes of the primary outcome measure (PSQI) in the ... TGT (−1.15, 95% CI −2.08 to −0.23; P=.002) groups at 4 weeks from baseline showed a significant improvement compared with the WLC group. (PSQI is inverted: a decrease is an improvement.)
Open Gratitude Journal
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PracticesDanceCertaintyLowSourceRCTSmall effectconflicting findings6 other sources
When analysis was limited to studies using the PSQI, a pooled analysis whose study designs were not recorded found a small improvement in sleep quality (SMD = 0.355). Findings differ: a pooled analysis of randomized trials found a non-significant sleep result (SMD = 0.44, CI = [−0.89, 1.77], p = 0.29).
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Cancer
Hypertension
Study result
Restricting the analysis to studies that used the PSQI reduced heterogeneity to I² = 21.7% with attenuated effect (SMD = 0.355), indicating the overall results are robust (PSQI; lower = better sleep, improvement = positive).
Open Dance
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PracticesFastingCertaintyLowSourceRCTTrivial effectconflicting findings7 other sources
A review of randomized and non-randomized human studies reported improvements in overall sleep quality, daytime dysfunction, and subjective sleep quality during Ramadan, more evident among amateur athletes. A separate pooled analysis whose designs were not recorded found a trivial effect on total sleep time (g = 0.07, 95% CI: −0.23 to 0.37).
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Obesity
Overweight
Study result
the overall sleep quality, daytime dysfunction, and subjective sleep quality showed a positive impact from Ramadan, which was more evident among amateur athletes
Open Fasting
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PracticesYoga NidraCertaintyLowSourceClinical7 other sources
In a randomized trial, 30 min of Yoga Nidra was associated with a 12% reduction in sleep disturbances compared with WC; the reported effect was trivial (SMD 0.12). A separate randomized trial of 79 people found lower ISI scores compared with SRT.
Who was studied
Healthy people and patients
Menopause
Study result
Compared to WC, 30 min of Yoga Nidra led to... significant reductions in... sleep disturbances (12%)... corresponding to effect sizes of d = 0.08–0.19.
Open Yoga Nidra
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PracticesRed Light Therapy (Photobiomodulation)CertaintyLowSourceClinical6 other sources
Two studies reported better sleep quality measured by a questionnaire and a commercial sleep tracker. In one analysis of 15 people, the Pittsburgh Sleep Quality Index changed from 1.47 ± 0.99 to 0.82 ± 0.75, indicating decreased sleep latency; the reported difference was MD -0.65 points and was classified as trivial.
Who was studied
People with a condition
Alzheimers Disease
Anxiety Disorder
Depression
Hashimotos Thyroiditis
Low Libido
Parkinsons Disease
+2 more
Study result
Two studies reported better sleep quality, as determined by a subjective questionnaire and a commercial sleep tracker
Open Red Light Therapy (Photobiomodulation)
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PracticesCupping TherapyCertaintyLowSourceClinical5 other sources
In a trial of 103 people with asthma, sleep quality in the cupping group remained unchanged through the eighth week. A separate trial found reduced sleep latency after WCT, so results differ by sleep measure and study.
Who was studied
Healthy people and patients
Asthma
Back Pain
Study result
Although 11.5% of patients in the cupping group had high quality sleep at week zero, the sleep quality of all patients treated with cupping method remained unchanged at the end of the eighth. Nonetheless, about 70% of patients in the control group complained of poor sleep quality due to asthma probl
Open Cupping Therapy
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PracticesBinaural BeatsCertaintyLowSourceClinical6 other sources
A randomized trial of 10 people found that Binaural Beats reduced sleep latency compared with a sham condition. In a separate pilot study of 28 people, total sleep time increased by 29 min (reported effect: MD 29.4 min).
Who was studied
Healthy people and patients
Study result
DBB significantly reduced sleep latency compared to the SHAM condition.
Open Binaural Beats
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PracticesVinyasa YogaCertaintyLowSourceClinical5 other sources
In a 41-person quasi-experimental project, 61.54% of participants said they slept better afterward; before the project, 15.38% reported good sleep. An 18-person project also reported decreased insomnia on the Pittsburgh Sleep Quality Index.
Who was studied
Healthy people and patients
Breast Cancer
Ptsd
Study result
participants indicated that the project significantly improved the quality of their sleep, with 61.54% saying that they slept better after the project than before; before the project, good sleep was reported by 15.38%
Open Vinyasa Yoga
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PracticesAlternate Nostril Breathing (Nadi Shodhana)CertaintyLowSourceClinical4 other sources
A 2025 randomized trial of 69 people undergoing hemodialysis reported improved sleep quality after breathing exercises. In another 2025 trial of 68, the decrease in sleep questionnaire scores at follow-up was not statistically significant, either from baseline or compared with the control group.
Who was studied
People with a condition
Chronic Kidney Disease
Hypertension
Study result
Breathing exercises in patients undergoing hemodialysis were found to reduce pain, improve sleep quality, and have a positive impact on symptom management. (Measured with the Richards-Campbell Sleep Questionnaire, where higher scores indicate better sleep.)
Open Alternate Nostril Breathing (Nadi Shodhana)
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PracticesExpressive WritingCertaintyLowSourceClinicalTrivial effect3 other sources
In a randomized trial of 147 people, sleep quality progressively worsened in the CG group and progressively improved in the BF group. The finding describes change over the study period, rather than a specific amount of improvement.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
People with a condition
Cancer
Study result
The sleep quality in the CG progressively worsened from T0 to T1 (p<0.01), whereas in the BF, it progressively improved (p<0.01).
Open Expressive Writing
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PracticesHatha YogaCertaintyLowSourceClinicalconflicting findings16 other sources
A randomized trial of 140 people found sleep-quality scores improved by 0.4 points over 12 weeks compared with a later-start group. Results conflict: another randomized trial of 240 people found a nonsignificant 0.29-point change in the PSQI global score.
Who was studied
Healthy people and patients
Breast Cancer
Cancer
Menopause
Neuropathy Peripheral
Osteoarthritis
Overweight
+1 more
Study result
Yoga now participants compared with yoga later participants showed significantly greater improvements in sleep quality scores from baseline to 12 weeks (mean change, 0.4 [95% CI, 0.1-0.7] points; P = .008)
Open Hatha Yoga
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PracticesYin YogaCertaintyLowSourceClinical3 other sources
In a randomized trial of 105 people, insomnia severity scores fell more in both the Yin Yoga and combined yoga-and-mindfulness groups than in the control group; the reduction was larger in the combined program.
Who was studied
People with a condition
Study result
We observed significantly greater pre-post reductions in the ISI in both intervention groups compared to controls, with a larger reduction in the YOMI group (β = -0.47, p < .001) than in the Yin yoga group (β = -0.29, p = .003).
Open Yin Yoga
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PracticesFinnish SaunaCertaintyLowSourceClinical5 other sources
A 2025 cross-sectional study reported a higher rating for sleeping well after sauna use than before: 3.01 (.79) versus 3.29 (.83). Findings differ across studies: a randomized trial of 37 people found no improvement in sleep compared with control, while a review described increased deep sleep after sauna bathing.
Who was studied
Healthy people and patients
Study result
Sleeping well (n=382): before 3.01 (.79), after 3.29 (.83), p<.001
Open Finnish Sauna
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PracticesInfrared SaunaCertaintyLowSourceClinical3 other sources
A 2025 randomized trial involving 30 people with major depressive disorder reported an 8.83-point decrease in the Sleep disturbance 4A score.
Who was studied
Healthy people and patients
Major Depressive Disorder
Study result
Sleep disturbance 4A: −8.83 (2.26)**
Open Infrared Sauna
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PracticesCalisthenicsCertaintyLowSourceClinical3 other sources
A 2025 quasi-experimental study of older adults reported PSQI scores of 4.26 in the experimental group and 8.23 in the control group. Findings differed in a 2021 study of 11 participants, where the PSQI total score did not change significantly.
Who was studied
People with a condition
Study result
According to the PSQI score, the quality of sleep among old-age individuals in the experimental group mean was 4.26, S.D. was 1.7207, and in the control group mean was 8.23, S.D. was 2.4166, and t-value was 7.3234, and p-value was 0.00001 < 0.05
Open Calisthenics
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PracticesGrounding / EarthingCertaintyLowSourceClinical3 other sources
Among people with menopause, a 2025 quasi-experimental study of 60 found greater sleep-quality improvement in the experimental group than the control group (F = 7.53, p = 0.008, partial η^2 = 0.115).
Who was studied
People with a condition
Menopause
Study result
A significant interaction between time and group was observed (F = 7.53, p = 0.008, partial η^2 = 0.115), indicating that the experimental group demonstrated a greater improvement in sleep quality compared to the control group.
Open Grounding / Earthing
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PracticesLatin Dance FitnessCertaintyLowSourceClinical1 other source
In a 2022 trial, the Latin Dance Fitness group had a lower overall score on a 0–4 scale than controls over the 40 week intervention period (−0.27, 95% CI −0.45 to −0.09).
Who was studied
Healthy people
Study result
the Zumba group significantly reduced the overall mean (on a 0–4 scale) over the 40 week intervention period compared to the controls (−0.27, 95% CI −0.45 to −0.09, p = 0.004)
Open Latin Dance Fitness
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PracticesPursed-Lip BreathingCertaintyLowSourceClinical1 other source
A randomized trial involving 60 people with COPD reported improved sleep quality in both groups, with a greater effect in the first group than the second.
Who was studied
People with a condition
Copd
Study result
PLB exercise had a significant effect on sleep quality in the first intervention (P < 0.001)... Overall, this exercise significantly improved sleep quality in both groups, with a greater effect observed in the first group (P < 0.001) compared to the second group (P < 0.05).
Open Pursed-Lip Breathing
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PracticesGardening TherapyCertaintyLowSourceClinical1 other source
A 2021 systematic review of people with dementia involving 16 people reported fewer and shorter nocturnal awakenings and naps, along with more nocturnal sleep time and better sleep efficacy (frequency: p = 0.002, duration: p = 0.011; naps: frequency: p < 0.001, duration: p < 0.001; sleep time: p = 0.002; efficacy: p = 0.006).
Who was studied
People with a condition
Dementia
Study result
Significant improvements emerged, with a decrease in the frequency and duration of nocturnal awakenings (frequency: p = 0.002, duration: p = 0.011) and naps (frequency: p < 0.001, duration: p < 0.001), and an increase in nocturnal sleep time (p = 0.002) and efficacy (p = 0.006).
Open Gardening Therapy
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PracticesOil PullingCertaintyLowSourceClinical1 other source
A randomized trial of 26 participants found less waking at night (p = .031).
Who was studied
People with a condition
Study result
caused less waking up at night (p = .031)
Open Oil Pulling
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PracticesHot YogaCertaintyLowSourceClinical2 other sources
A pilot study involving 13 healthy people found that Hot Yoga was associated with a -25% faster return to sleep after waking during the night.
Who was studied
Healthy people
Study result
Bikram Yoga was associated with significantly faster return to sleep after nocturnal awakenings.
Open Hot Yoga
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PracticesWim Hof Method BreathingCertaintyLowSourceClinical2 other sources
A 2023 pilot study of 10 participants found improved sleep quality (p = 0.018). The finding comes from people with a clinical condition.
Who was studied
People with a condition
Study result
Sleep quality showed a significant improvement (p = 0.018) (Figure 1E).
Open Wim Hof Method Breathing
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PracticesCyclingCertaintyLowSourceAnecdotal2 other sources
Expert knowledge describes regular aerobic exercise such as cycling as improving sleep quality and reducing insomnia symptoms. Some people have also reported this effect; these reports are not evidence of a treatment effect.
Study result
Regular aerobic exercise like cycling improves sleep quality and reduces insomnia symptoms.
Open Cycling
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PracticesFocused Attention MeditationCertaintyLowSourceAnecdotal2 other sources
Focused attention meditation is proposed to support sleep quality by reducing pre-sleep arousal and promoting relaxation. Some people report this effect: it appeared in 6 of 237 Reddit reports discussing it.
Study result
Focused attention meditation may improve sleep quality, by reducing pre-sleep arousal and promoting relaxation.
Open Focused Attention Meditation
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PracticesLoving-Kindness Meditation (Metta)CertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 9 of 260 Reddit reports discussing it.
→
PracticesMobility TrainingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 3 of 276 Reddit reports discussing it.
→
PracticesCoherent BreathingCertaintyLowSourceTheoretical2 other sources
A 2023 randomized trial of 400 healthy people did not support this effect, finding no significant group by time interaction (F(1,366)=0.363, p=0.547, ηp²<0.001).
Who was studied
Healthy people
Open Coherent Breathing
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PracticesBox BreathingCertaintyLowSourceTheoretical2 other sources
A sleep-quality benefit has not been demonstrated in human studies; the proposed link remains theoretical.
Who was studied
Healthy people
Open Box Breathing
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PracticesSocial DancingCertaintyLowSourceTheoretical1 other source
Regular moderate-intensity dance is proposed to improve sleep quality and reduce the time it takes to fall asleep.
Study result
Regular moderate-intensity dance can improve sleep quality and reduce sleep onset latency.
Open Social Dancing
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PracticesTENS / EMS TherapyCertaintyLowSourceTheoretical1 other source
TENS/EMS may improve sleep quality in people with chronic pain by reducing pain-related sensory input that disrupts sleep architecture. This is a proposed explanation rather than a finding demonstrated in human studies.
Study result
TENS/EMS may improve sleep quality in individuals with chronic pain by reducing nociceptive input that disrupts sleep architecture.
Open TENS / EMS Therapy
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PracticesThai MassageCertaintyLowSourceTheoretical1 other source
Expert knowledge proposes that Thai Massage may promote relaxation and reduce anxiety, leading to improved sleep quality and reduced sleep onset latency.
Study result
Thai massage promotes relaxation and reduces anxiety, leading to improved sleep quality and reduced sleep onset latency.
Open Thai Massage
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Very low probability(5)

PracticesSwedish (Classic) MassageCertaintyVery lowSourceClinical9 other sources
In a 2022 randomized trial, sleep quality immediately after the intervention was better with Swedish foot massage than with sham treatment; the mean PSQI score fell from 14.37 to 12.57. The reported change was classified as trivial and was measured immediately after the intervention.
Who was studied
Healthy people and patients
Anxiety Disorder
Chronic Fatigue Syndrome
Chronic Kidney Disease
Hypertension
Multiple Sclerosis
Study result
Immediately after the intervention, sleep quality was significantly better in the foot reflexology group than the Swedish foot massage and sham groups (P_PSQI < 0.001); Swedish massage group also significantly better than sham (p=.003). Mean PSQI score decreased from 14.37 to 12.57 immediately after
Open Swedish (Classic) Massage
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PracticesFoam RollingCertaintyVery lowSourceClinical2 other sources
In a trial of 40 people with Fibromyalgia, sleep-quality scores improved after treatment in both groups. Because both groups improved, this finding alone does not establish an improvement specific to Foam Rolling.
Who was studied
People with a condition
Fibromyalgia
Study result
Pittsburgh Sleep Quality Index (PSQI); all measurements demonstrated significant post-treatment improvements in both groups
Open Foam Rolling
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SupplementsChagaCertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 9 of 280 community reports discussing it (Reddit 7, YouTube 2).
→
SupplementsSea Moss (Irish Moss)CertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 8 of 250 Reddit reports discussing it.
→
SupplementsTurkey TailCertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 5 of 232 Reddit reports discussing it.
Timing
felt immediately
Open Turkey Tail
→

Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 44

Practice	How sure	Effect size	Own trials	What worked in trials
Acupuncture	CertaintyMediumSourceMeta-analysis	Large effect	23 trials or pooled analyses	20–30 min · 2.5–4.8×/week · 1.5–5 weeks
Yoga	CertaintyMediumSourceMeta-analysis	Large effect	18 trials or pooled analyses	11–40 min · 1–4×/week · 7–13 weeks
Forest Bathing (Shinrin-yoku)	CertaintyMediumSourceClinical	Large effect	9 trials or pooled analyses	90–120 min · 1×/week · 0.1–0.3 weeks
Massage	CertaintyMediumSourceRCT	Large effect	5 trials or pooled analyses	20–30 min · 2–2.5×/week · 4–8 weeks
Psychotherapy	CertaintyMediumSourceMeta-analysis	Large effect	2 trials or pooled analyses	17–18 weeks
Qigong	CertaintyMediumSourceMeta-analysis	Moderate effect	31 trials or pooled analyses	25–45 min · 2–4×/week · 1–13 weeks
Meditation	CertaintyMediumSourceRCT	Moderate effect	19 trials or pooled analyses	10–20 min · 1–7×/week · 1.4–6 weeks
Cardio	CertaintyMediumSourceMeta-analysis	Moderate effect	14 trials or pooled analyses	30–45 min · 3×/week · 7–13 weeks
Acceptance and Commitment Therapy (ACT)	CertaintyMediumSourceMeta-analysis	Moderate effect	13 trials or pooled analyses	20–52 min · 1×/week · 4–6 weeks
Strength Training	CertaintyMediumSourceMeta-analysis	Moderate effect	6 trials or pooled analyses	45–53 min · 2–2.8×/week · 8–13 weeks

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

Different approaches may be associated with this outcome, but findings are not necessarily consistent across interventions. An improvement linked with one approach should not be assumed to apply equally to all others.

How interventions help

Interventions associated with better sleep quality span movement-based practices, meditation, supplements, and cold exposure. Their effects are not directly interchangeable because studies assessed sleep in different ways, including overall sleep-quality scores, insomnia severity, sleep efficiency, sleep duration, and nighttime arousals. A change in one measure therefore does not necessarily represent the same change in another.

Timing also differs. Some interventions were assessed after only a few days, including Lavender Extract over 5 days and L-Theanine over 14 days, while GABA was evaluated over 4 weeks and Melatonin over 4–16 weeks. Valerian Root was studied over 14 days and required daily use in the relevant study, whereas L-Theanine also required daily use. Melatonin’s reported effect persisted for days after stopping, while persistence after stopping was not reported for most other interventions.

The populations studied were not uniform. Yoga, Tai Chi, and Anusara Yoga were examined in people with a clinical condition, Ice Bath / Cold Plunge in healthy participants, and Hatha Yoga across mixed populations; several other interventions did not specify health status. This limits how readily findings can be applied to someone with a different health background. Some interventions also have conflicting findings across studies, so a favorable result in one sleep measure or setting should not be treated as a guaranteed or universal outcome.

Choosing guidance

Choose first by the type of option you can use consistently. Yoga, Tai Chi, Meditation, and related practices may suit people looking for an activity-based approach, while supplements may suit those who prefer a daily routine. The research does not apply uniformly across groups: some options were studied in people with a clinical condition, some in healthy participants, and others in mixed or unspecified populations. A result from one group may not transfer directly to another.

Timing also differs. Some options were assessed over days or showed an immediate onset, while others were studied over weeks or months. This makes short-term trials more relevant for options with faster reported onset, whereas options requiring daily use or longer study periods are less suited to judging after only one or two uses. The studied amount and duration should be treated as descriptions of the research, not as a personal recommendation.

Human evidence is more informative for choosing than anecdotal, theoretical, or reference-based support. Among the human-studied options, results are not uniformly consistent: Yoga, Tai Chi, Hatha Yoga, Melatonin, and Valerian Root have conflicting evidence, so expectations should remain measured even when studies report improvement. Meditation, Lavender Extract, GABA, L-Theanine, and several other options have no conflicting evidence recorded here, but that does not establish that one is best for everyone. People who want the broadest human research may prefer options supported by larger bodies of clinical research, while those prioritizing a specific routine, speed, or activity style may weigh fit and practicality more heavily.