Practical Takeaways Put the insomnia patient through 60 minutes of gentle Hatha/Restorative yoga, three times a week, for 12 straight weeks. Average nightly effect: + 110 min total sleep time, + 15 % sleep efficiency, – 56 min wake‑after‑sleep‑onset, – 29 min time‑to‑fall‑asleep, PSQI drops ≈ 6 points. Run a 60 ‑min Yang‑style (24‑form) Tai Chi session, three mornings…