A meta-analysis of randomized trials found yoga improved sleep quality in women overall, but four trials in peri or postmenopausal women showed no significant improvement.
No difference foundMeta-analysis · 1,832 participants pooled · 2020Midlife womenCited 85 timesPubMed
A meta-analysis of four trials totaling 660 middle-aged women found 12 to 16 weeks of programmed exercise improved sleep quality scores but did not significantly reduce insomnia severity.
Mixed resultsMeta-analysis · 660 participants pooled · 16 weeks · 2017Midlife womenCited 97 timesPubMed
A meta-analysis of 11 trials found low to moderate intensity programmed exercise for 12 weeks to a year reduced depressive symptoms in midlife and older women, with less insomnia reported secondarily.
Reported an improvementMeta-analysis · 1,943 participants pooled · 2017Midlife womenCited 52 timesPubMed
A meta-analysis of 11 trials found mind-body exercises like tai chi, yoga, and qigong improved bone density, sleep quality, anxiety, depression, and fatigue in peri- and postmenopausal women.
Reported an improvementMeta-analysis · 1,005 participants pooled · 2024Midlife womenCited 40 timesPubMed
A meta-analysis of 16 trials in 2108 perimenopausal and postmenopausal women found physical exercise improved sleep quality on both subjective and objective measures.
Reported an improvementMeta-analysis · 2,108 participants pooled · 2022Midlife womenCited 19 timesPubMed
A review of 6 studies including postmenopausal women found that yoga, tai chi, resistance and aerobic exercise improved subjective sleep quality and reduced insomnia severity.
Reported an improvementMeta-analysis · 295 participants pooled · 2022Midlife womenCited 17 timesPubMed
A meta-analysis of 24 RCTs in menopausal women found yoga improved menopausal symptoms, sleep, anxiety, depression, BMI and blood pressure, but not hot flushes or quality of life.
Reported an improvementMeta-analysis · 2,028 participants pooled · 2025Midlife womenCited 9 timesPubMed
A meta-analysis of 12 RCTs found exercise such as yoga, walking, and fitness qigong improved sleep quality in perimenopausal women, with qigong over 10 to 12 weeks most effective.
Reported an improvementMeta-analysis · 1,493 participants pooled · 2023PerimenopausalCited 10 timesPubMed
A meta-analysis of 18 trials in perimenopausal and postmenopausal women found mind-body therapies such as yoga and qigong improved sleep quality, depression and anxiety compared with usual care.
Reported an improvementMeta-analysis · 1,572 participants pooled · 2025Midlife womenCited 7 timesPubMed
A meta-analysis of nine trials with 1579 women with hot flushes found physical activity did not significantly improve sleep quality or insomnia but produced minor improvement in sleep problems.
Mixed resultsMeta-analysis · 1,579 participants pooled · 2025Midlife womenCited 4 timesPubMed
A systematic review of 18 trials found that yoga, tai chi, meditation and relaxation practices often improved overall menopausal symptoms, hot flushes, mood, sleep and musculoskeletal pain.
Reported an improvementSystematic review · 882 participants pooled · 2010Midlife womenCited 58 timesPubMed
A meta-analysis of 19 RCTs found low to moderate intensity aerobic exercise in menopausal women was associated with a moderate improvement in sleep disorder scores.
Reported an improvementMeta-analysis · 2024Midlife womenCited 5 timesPubMed
A meta-analysis of 22 trials in women with natural menopause found exercise reduced insomnia severity scores, though cognitive behavioral therapy and acupuncture showed larger reductions.
Reported an improvementMeta-analysis · 1,648 participants pooled · 2026Midlife womenPubMed
In sedentary perimenopausal and postmenopausal women, 12 weeks of facility-based aerobic exercise three times weekly did not reduce hot flush frequency or bother versus usual activity.
Reported an improvementRandomised trial · 248 women · 12 weeks · 2014Midlife womenCited 135 timesPubMed
A network meta-analysis of 44 trials in menopausal women found exercise, along with yoga, mindfulness and other nonpharmacological therapies, significantly improved sleep quality compared with control.
Reported an improvementMeta-analysis · 2025Midlife womenCited 2 timesPubMed
Breast cancer survivors with hot flashes did an 8 week Yoga of Awareness program and reported greater improvements in hot flash frequency, severity, joint pain, fatigue and sleep than a wait-list group.
Reported an improvementRandomised trial · 37 women · 8 weeks · 2009PostmenopausalCited 182 timesPubMed
Postmenopausal fatigued breast cancer survivors did 12 weeks of Qigong or Tai Chi Easy versus sham Qigong; fatigue decreased more with active practice but depression and sleep did not differ.
No difference foundRandomised trial · 87 women · 12 weeks · 2015PostmenopausalCited 119 timesPubMed
A review of controlled trials found exercise trials for hot flushes gave mixed results, while one yoga trial reduced hot flushes and improved cognitive symptoms more than exercise.
Reported an improvementSystematic review · 2014Midlife womenCited 27 timesPubMed
A meta-analysis of 17 RCTs found non-pharmacological treatments including yoga improved sleep quality and insomnia severity scores in perimenopausal and postmenopausal women with chronic insomnia.
Reported an improvementMeta-analysis · 2026Midlife womenCited 1 timesPubMed
Late perimenopausal and early postmenopausal women did an 8-week mindfulness training program, and reported bother from hot flashes decreased more than with a wait-list control.
Reported an improvementRandomised trial · 110 women · 12 weeks · 2011Midlife womenCited 110 timesPubMed
A network meta-analysis of 31 RCTs in peri and postmenopausal women found combined exercise and flexibility exercise were most effective for improving sleep quality, with mind-body and aerobic exercise also helpful.
Reported an improvementMeta-analysis · 2025Midlife womenCited 1 timesPubMed
A meta-analysis of 21 trials found pelvic floor muscle exercises in postmenopausal women improved quality of life, sexual function, urinary incontinence, and pelvic floor function, with no effect on psychological status.
Reported an improvementMeta-analysis · 2025PostmenopausalCited 1 timesPubMed
Pooled analysis of peri and postmenopausal women with insomnia and hot flashes found aerobic exercise reduced insomnia severity more than control but less than CBT-I over 8 to 12 weeks.
Reported an improvementRandomised trial · 546 women · 10 weeks · 2018Midlife womenCited 65 timesPubMed
Postmenopausal women with insomnia practiced yoga for 4 months and reported lower insomnia severity and climacteric symptoms and higher quality of life than control or stretching groups.
Reported an improvementRandomised trial · 44 women · 16 weeks · 2012PostmenopausalCited 124 timesPubMed
A 12 week Pilates program in postmenopausal women aged 60 plus improved sleep quality, anxiety, depression and fatigue scores versus a control group.
Reported an improvementRandomised trial · 110 women · 12 weeks · 2019PostmenopausalCited 87 timesPubMed
A systematic review and guideline reported that aerobic exercise, along with cognitive behavioral therapy, may provide long-term benefits for postmenopausal insomnia.
Reported an improvementSystematic review · 2019PostmenopausalCited 20 timesPubMed
A review of 31 studies found yoga, walking, exercise, and stretching improved sleep quality in menopausal women, with inconsistent effects on depression.
Reported an improvementSystematic review · 2023Midlife womenCited 17 timesPubMed
In 173 sedentary, overweight postmenopausal women, a year of moderate-intensity exercise or stretching was associated with improved self-reported sleep quality, with effects depending on exercise timing and amount.
Reported an improvementRandomised trial · 173 women · 52 weeks · 2003PostmenopausalCited 101 timesPubMed
Older breast cancer survivors on aromatase inhibitors did nine months of combined resistance and aerobic exercise, which improved quality of life, fatigue and sleep compared with a control group.
Reported an improvementRandomised trial · 36 women · 36 weeks · 2019PostmenopausalCited 89 timesPubMed
Among sedentary peri and postmenopausal women randomized to yoga, aerobic exercise or usual activity plus omega-3 or placebo, omega-3 did not improve hot flush frequency, bother, sleep or mood versus placebo over 12 weeks.
Direction not statedRandomised trial · 355 women · 12 weeks · 2014Midlife womenCited 63 timesPubMed
A review of 12 studies found mobile apps and wearables increased physical activity by about 61 weekly minutes in midlife menopausal women and improved weight, anxiety, sleep and quality of life.
Reported an improvementSystematic review · 2022Midlife womenCited 14 timesPubMed
A systematic review of 13 RCTs with 1,470 perimenopausal and postmenopausal women found aerobic exercise, yoga, Pilates, resistance training, stretching and relaxation improved sleep quality and psychological wellbeing.
Reported an improvementSystematic review · 1,470 participants pooled · 2025Midlife womenCited 2 timesPubMed
Postmenopausal breast cancer survivors did 3 months of walking plus resistance band training; fatigue effect sizes were small and not statistically significant, with inflammatory markers mediating change.
Mixed resultsRandomised trial · 46 women · 12 weeks · 2014PostmenopausalCited 70 timesPubMed
Middle-aged women with fibromyalgia did a 16 week aquatic exercise program and researchers found fewer tender points and improved sleep and cognitive function, with no change in anxiety.
Reported an improvementRandomised trial · 60 women · 16 weeks · 2008Midlife womenCited 76 timesPubMed
In 164 previously low-active midlife women, 4 months of walking or yoga did not significantly improve perceived sleep quality compared to a control group.
No difference foundRandomised trial · 164 women · 16 weeks · 2007Midlife womenCited 63 timesPubMed
Sedentary overweight postmenopausal women did a year-long moderate-intensity physical activity program versus stretching, with limited evidence that sleep changes affected exercise-related weight, ghrelin or leptin changes.
Mixed resultsRandomised trial · 173 women · 52 weeks · 2007PostmenopausalCited 59 timesPubMed
Sedentary midlife women walking four times weekly for 24 weeks showed no overall symptom improvement versus controls, but more frequent walking was linked to better sleep.
Reported an improvementRandomised trial · 173 women · 24 weeks · 2005Midlife womenCited 60 timesPubMed
In 120 perimenopausal women, 8 weeks of yoga reduced hot flushes, night sweats and sleep disturbance and improved memory and attention test scores more than supervised physical exercise.
Reported an improvementRandomised trial · 120 women · 8 weeks · 2008PerimenopausalCited 54 timesPubMed
In 186 menopausal women with hot flashes, 12 weeks of yoga or aerobic exercise did not significantly change objective actigraphic sleep measures versus usual activity.
No difference foundRandomised trial · 186 women · 12 weeks · 2017Midlife womenCited 36 timesPubMed
Postmenopausal women who did a 12-week pedometer-based walking program with gradually increased steps reported less anxiety, insomnia and depression than a control group.
Reported an improvementRandomised trial · 106 women · 12 weeks · 2015PostmenopausalCited 42 timesPubMed
Postmenopausal Spanish women did a 12 week BaDuanJin Qigong program; the group showed significant improvements in sleep quality, anxiety and depression compared with no intervention.
Reported an improvementRandomised trial · 125 women · 12 weeks · 2022PostmenopausalCited 33 timesPubMed
Postmenopausal breast cancer survivors did 3 months of walking and resistance band training; the exercise group reported fewer hours of sleep per night versus control, mediated by inflammation and fatigue.
Reported a worseningRandomised trial · 46 women · 12 weeks · 2015PostmenopausalCited 47 timesPubMed
Peri and postmenopausal women practiced yoga for 20 weeks and researchers found reduced menopausal symptoms and improved sleep quality compared with controls.
Reported an improvementRandomised trial · 208 women · 20 weeks · 2022Midlife womenCited 28 timesPubMed
Sedentary menopausal women aged 43 to 63 doing six months of unsupervised aerobic training four times weekly reported improved sleep quality and fewer sleep-disturbing hot flushes than controls.
Reported an improvementRandomised trial · 176 women · 26 weeks · 2012Midlife womenCited 35 timesPubMed
Perimenopausal women did an 8 week mindfulness program including meditation and yoga; participants reported fewer depressive symptoms, less anxiety and improved sleep compared to a waitlist group.
Reported an improvementRandomised trial · 95 women · 8 weeks · 2021PerimenopausalCited 31 timesPubMed
Women averaging age 53 with stress urinary incontinence did 12 weeks of pelvic floor muscle training, alone or combined with transversus abdominis training, improving quality of life in both groups.
Reported an improvementRandomised trial · 137 women · 12 weeks · 2019Midlife womenCited 30 timesPubMed
Perimenopausal women who walked briskly three or more times weekly for 12 weeks reported greater reductions in menopausal symptom scores, cholesterol, triglycerides and weight than controls.
Reported an improvementRandomised trial · 111 women · 12 weeks · 2014PerimenopausalCited 35 timesPubMed
Inactive postmenopausal breast cancer survivors used a wearable activity tracker with coaching for 12 weeks; the primary intervention group showed greater improvements in sleep disturbances measured by actigraphy than a waitlist group.
Reported an improvementRandomised trial · 83 women · 24 weeks · 2021PostmenopausalCited 30 timesPubMed
112 postmenopausal Iranian women walked with a pedometer for 12 weeks, and sleep quality scores improved significantly more than in a no-intervention control group.
Reported an improvementRandomised trial · 112 women · 12 weeks · 2016PostmenopausalCited 27 timesPubMed
Postmenopausal women with insomnia did 8 weeks of progressive relaxation exercises plus sleep hygiene training and reported significantly lower insomnia scores than those receiving routine care.
Reported an improvementRandomised trial · 161 women · 8 weeks · 2018PostmenopausalCited 23 timesPubMed
Postmenopausal women with daily hot flushes did resistance training three times weekly for 15 weeks and reported improved menopause-specific quality of life, including vasomotor and sleep domains, versus controls.
Reported an improvementRandomised trial · 65 women · 15 weeks · 2022PostmenopausalCited 21 timesPubMed
In 60 perimenopausal women with functional dyspepsia, adding aerobic exercise to relaxation therapy for 8 weeks increased estradiol levels more than relaxation therapy alone.
Reported an improvementRandomised trial · 60 women · 8 weeks · 2022PerimenopausalCited 19 timesPubMed
Middle-aged women with chronic insomnia did 12 weeks of moderate to vigorous aerobic exercise and reported reduced insomnia severity and improved objective sleep measures versus controls.
Reported an improvementRandomised trial · 24 women · 12 weeks · 2023Midlife womenCited 21 timesPubMed
In 400 inactive postmenopausal women, a year of aerobic exercise at 300 versus 150 minutes per week showed no additional benefit for quality of life, sleep or mood.
No difference foundRandomised trial · 400 women · 52 weeks · 2017PostmenopausalCited 13 timesPubMed
Overweight postmenopausal women in a 12-month weight loss program with aerobic exercise and vitamin D or placebo showed no improvement in depressive symptoms or quality of life from vitamin D.
Reported a worseningRandomised trial · 52 weeks · 2016PostmenopausalCited 33 timesPubMed
Perimenopausal women received education, diet guidance, or diet plus resistance exercise for 3 months; all groups reduced climacteric symptom scores, with the combined group showing broad symptom improvement.
Reported an improvementRandomised trial · 78 women · 12 weeks · 2022PerimenopausalCited 10 timesPubMed
In a pilot trial of 26 Asian American midlife women, a web-based physical activity program was linked to fewer sleep-related symptoms and increased activity after one and three months.
Reported an improvementRandomised trial · 26 women · 12 weeks · 2019Midlife womenCited 7 timesPubMed
Menopausal women did eight online laughter yoga sessions over four weeks; the yoga group reported lower vasomotor symptom scores and better sleep quality than controls.
Reported an improvementRandomised trial · 36 women · 4 weeks · 2025Midlife womenCited 3 timesPubMed
In a 12-week RCT of 70 postmenopausal women with stress incontinence, both Kegel-only and Kegel plus abdominal exercises reduced incontinence severity and improved quality of life and sleep, with the combination performing better.
Reported an improvementRandomised trial · 70 women · 12 weeks · 2025PostmenopausalCited 2 timesPubMed
Forty-seven postmenopausal women did 16 weeks of jazz dance, which improved cardiorespiratory fitness and short-term sleep quality but did not improve body composition or most strength measures.
Reported an improvementRandomised trial · 47 women · 16 weeks · 2025PostmenopausalCited 2 timesPubMed
Thirty-eight postmenopausal women with hot flushes did 12 weeks of combined resistance and walking exercise, and reported reduced vasomotor symptom severity and improved sleep and mood versus controls.
Reported an improvementRandomised trial · 36 women · 12 weeks · 2025PostmenopausalCited 2 timesPubMed
In 70 perimenopausal women, a 12 week daily Ping Shuai Qigong program improved climacteric symptoms and sleep quality at 6 and 12 weeks compared to a control group.
Reported an improvementControlled trial · 70 women · 12 weeks · 2012PerimenopausalCited 31 timesPubMed
Menopausal women doing yoga three times weekly for 24 weeks with psychological support showed reduced depression, anxiety, menopausal distress and improved sleep quality versus controls.
Reported an improvementControlled trial · 106 women · 24 weeks · 2020Midlife womenCited 21 timesPubMed
Seventy postmenopausal women did jazz dance or concurrent training for up to 12 months; both improved cardiorespiratory fitness, muscle strength and sleep quality, with concurrent training showing greater fitness gains.
Reported an improvementRandomised trial · 70 women · 52 weeks · 2025PostmenopausalCited 1 timesPubMed
In postmenopausal women followed 24 months after a year of moderate or high volume aerobic exercise, quality of life and sleep outcomes did not differ between the two exercise doses.
No difference foundRandomised trial · 333 women · 104 weeks · 2018PostmenopausalPubMed
In 66 early postmenopausal women, eight weeks of combined aerobic and resistance training, delivered in person or via app, reduced menopausal symptoms, fatigue, and improved sleep versus education alone.
Reported an improvementRandomised trial · 66 women · 8 weeks · 2026Early postmenopausalPubMed
Perimenopausal women did six weeks of high-intensity resistance training with or without creatine; creatine was linked to higher sleep consistency and prefrontal oxygenation gains versus placebo.
Reported an improvementRandomised trial · 51 women · 6 weeks · 2026PerimenopausalPubMed
In 140 Iranian women, an educational program promoting physical activity based on a behavior change model reduced sleep problems, depression, irritability and anxiety two months later.
Reported an improvementControlled trial · 140 women · 8 weeks · 2022PostmenopausalCited 6 timesPubMed
Midlife women with prediabetes and short sleep did an 8 session diet and activity program with or without sleep extension; both groups reduced BMI and waist circumference with few differences between groups.
Direction not statedControlled trial · 26 women · 26 weeks · 2020Midlife womenCited 5 timesPubMed
Among 305 Turkish women aged 45 to 60, physically active women reported lower total menopausal symptom scores, including sleep, sexual, joint and psychological symptoms, than less active women.
Reported an improvementCross-sectional study · 305 women · 2014Midlife womenCited 22 timesPubMed
A quasi-experimental trial found 6 to 24 months of Shivam Yoga practice in women aged 40-65 reduced climacteric symptom scores and increased estrogen and testosterone levels versus controls.
Reported an improvementControlled trial · 182 women · 104 weeks · 2026Midlife womenPubMed
A controlled trial of 102 sedentary climacteric women with metabolic syndrome found 24 months of Shivam Yoga reduced fasting glucose, blood pressure, waist circumference and menopausal symptom scores.
Reported an improvementControlled trial · 102 women · 104 weeks · 2026Midlife womenPubMed
Postmenopausal women did a 16 week outdoor exercise program combining cardio, strength, balance and flexibility; the exercise group reduced fat mass and visceral fat more than controls, but sleep duration and quality did not improve.
Mixed resultsControlled trial · 75 women · 16 weeks · 2025PostmenopausalPubMed
Two postmenopausal women with insomnia did twice-weekly stretching, strengthening and relaxation sessions for 6 months and both reported improved sleep measures on polysomnography.
Reported an improvementBefore-and-after study · 2 women · 26 weeks · 2008PostmenopausalCited 17 timesPubMed
In 721 women aged 45 to 55, higher physical activity was associated with lower dyslipidaemia risk, but activity did not fully offset the higher risk linked to sleep problems.
Direction not statedCross-sectional study · 721 women · 2022Midlife womenCited 3 timesPubMed
Across MsFLASH trials of over 1,300 women, researchers found yoga or exercise did not reduce hot flashes compared with usual activity.
Direction not statedOther · 1,300 women · 2020Midlife womenCited 18 timesPubMed
A review of trials in menopausal women reported that aerobic exercise and yoga were linked to improved mood, quality of life, insomnia and some vasomotor symptoms compared with no exercise.
Reported an improvementOther · 2009Midlife womenCited 66 timesPubMed
A planned 16-week, 3 sessions per week exercise program in 150 perimenopausal women will assess cost-effectiveness and effects on fitness, sleep and menopause symptoms, results not yet reported.
Direction not statedOther · 150 women · 16 weeks · 2015PerimenopausalCited 18 timesPubMed
In interviews after a 6 month physical activity trial, menopausal women reported improved hot flushes, night sweats, sleep and psychological wellbeing from being physically active.
Reported an improvementOther · 17 women · 26 weeks · 2020Midlife womenCited 22 timesPubMed
A single postmenopausal breast cancer patient given 43 days of integrated naturopathy and yoga therapy reported reduced pain, stress and depression and improved sleep quality.
Reported an improvementBefore-and-after study · 1 women · 6 weeks · 2022PostmenopausalPubMed
A narrative review of psychological and mind-body approaches, including yoga, found empirical support for improving quality of life and symptoms like hot flushes and sleep during menopause.
Reported an improvementOther · 2024Midlife womenCited 3 timesPubMed
A planned 18 week yoga program will be tested against a waitlist control for musculoskeletal complaints in women on endocrine therapy for breast cancer, with results not yet reported.
Direction not statedOther · 140 women · 18 weeks · 2026PostmenopausalPubMed
A trial protocol will compare 12 weeks of urban dance versus functional fitness against a control group for physical and psychological effects in postmenopausal women aged 40 to 59.
Direction not statedOther · 12 weeks · 2025Early postmenopausalCited 1 timesPubMed
A review described how regular physical activity including aerobic exercise, resistance training and yoga in midlife women supports cognition, sleep, mood and reduces chronic disease risk.
Reported an improvementOther · 2025Midlife womenCited 1 timesPubMed