Exercise Is Better Than Sleep Pills
By Editorial Staff
When nights are restless and mornings feel exhausting, many people turn to sleep aids for help. Over-the-counter (OTC) sleep drugs like diphenhydramine (found in products such as ZzzQuil or Nytol) and prescription medications like zolpidem (Ambien) or benzodiazepines can provide short-term relief.
But these pills often come with downsides: grogginess the next day, tolerance that builds over time, risk of dependence, and even higher chances of falls or memory issues in long-term users.
A new study published in BMJ Evidence-Based Medicine in July 2025 highlights a healthier alternative: exercise. Unlike medications, exercise not only improves sleep, but also strengthens the body and mind, without the risks of side effects.
The Study at a Glance
Researchers reviewed 22 clinical trials involving 1,348 adults with diagnosed insomnia. They compared seven different exercise approaches – including yoga, tai chi, walking or jogging, and strength training – against usual care or lifestyle advice.
Sleep quality was tracked using both self-reported diaries and questionnaires, as well as objective measures like actigraphy and sleep-lab testing.
What They Found
Not all exercise was equally effective, but several types consistently improved sleep:
- Yoga helped participants sleep nearly two hours longer per night, boosted sleep efficiency, and shortened the time it took to drift off.
- Walking or jogging reduced insomnia severity, making symptoms less disruptive to daily life.
- Tai Chi improved both sleep quality and duration, helping people fall asleep faster and wake up less during the night.
- Strength training and mixed aerobic workouts showed some benefits but were less consistent across studies.
By comparison, sleep medications – both OTC and prescription – may knock you out temporarily, but do little to restore natural sleep patterns. Once stopped, insomnia often returns, and long-term use can create more problems than it solves.
Key Takeaways
- Exercise works: Yoga, tai chi and walking/jogging stood out as the most effective sleep boosters.
- Pills have risks: Both OTC and prescription drugs may offer temporary relief, but carry the risk of dependence, side effects and long-term health issues.
- Exercise is holistic: It not only helps you sleep but also improves your overall well-being.
- Routine is key: The greatest benefits came when exercise was practiced consistently over several weeks.
Struggling with insomnia? Exercise may be a safer and more sustainable solution than sleep drugs. Rolling out a yoga mat, going for a daily walk or practicing gentle tai chi could be the natural "sleep aid" your body has been waiting for.
