ArticleJournal of Ayurveda and integrative medicine
Dawn vs. Dusk: Yoga practice timing shapes sleep, mood and well-being in young adults - results of a randomized controlled trial.
Article in Journal of Ayurveda and integrative medicine. The graph could read no effect estimate from its abstract, so it casts no vote on the map. Cited by 1 paper, 1 of them a synthesis that pooled it.
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Who cites it
1 citing paper in PubMed, 1 synthesis or guideline pooled it.
- Exercise interventions to improve sleep quality in university students: a systematic review and meta-analysis of randomized controlled trials.Frontiers in public health · 2026Pooled it
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Authors and funding
4 authors.
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No grant is acknowledged in the PubMed record.
Abstract
backgroundYoga is recognized as a holistic practice promoting multidimensional well-being. However, the influence of practice timing in alignment with circadian rhythms remains underexplored despite its potential to optimize therapeutic outcomes.
objectiveTo assess the differential effects of morning versus evening tele-yoga on quality of life, sleep, psychological health and lifestyle behaviours among young adults. MATERIALS AND
methodsA randomized controlled trial with a three-arm, pre-post design was conducted at a business school in Bengaluru from May 2022 to March 2023. A total of 156 postgraduate students were randomized into morning yoga (6:00 am to 7:00 am), evening yoga (6:00 pm to 7:00 pm) and wait-list control groups. Eighty-two participants (42 males, 40 females; mean age = 22.54 ± 1.67 years) completed a four-week tele-yoga intervention (1 h/day, 5 days/week). Assessments included WHOQOL-BREF, PSQI, DASS-21, Vedic Personality Inventory, Morningness-Eveningness Questionnaire and lifestyle behaviour measures. Linear mixed-effects models with Bonferroni correction were used to analyse repeated measures and missing data.
resultsMorning yoga group showed significant benefits over evening yoga as well as control in reducing sleep disturbances (p = 0.03), enhancing morningness (p = 0.004), increasing sattva (positive mental health) traits (p = 0.02) and reducing junk food intake (p = 0.03). Both yoga groups outperformed controls in improving quality of life, psychological health, sleep and lifestyle measures (p < 0.001-0.031). As compared to the controls, morning yoga group uniquely improved energy (p = 0.007) and restfulness (p = 0.006), while evening yoga reduced sadness (p = 0.021). Lifestyle benefits emerged without explicit behavioral advice.
conclusionMorning yoga yields superior benefits for sleep, chronotype, sattva traits, and dietary choices. Aligning yoga practice with circadian rhythms may optimize health outcomes in young adults.
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