Most sleep advice feels made for someone with no anxiety and a perfect blackout curtain. You’ve probably already tried the magnesium, the screen limits, the warm baths. But a new study suggests something far more physical (and zen-ful) may actually help: high-intensity yoga.

Researchers at Harbin Sport University analyzed 30 randomized controlled trials across more than a dozen countries. They looked at over 2,500 people dealing with sleep disturbances, and found that yoga—especially the kind that makes you sweat—led to the most significant improvement. About 30 minutes twice a week was enough to make a difference.

Walking came next. Resistance training followed. Traditional cardio and blended routines didn’t have quite the same effect. Even though past studies have championed aerobic wo

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