What does this research mean for the field?

Morning yoga significantly improves sleep disturbances, energy, restfulness, and positive mental health traits compared to evening yoga and control groups, though both timings improve overall quality of life. Novelty: ClaimNovelty.INCREMENTAL. Consensus alignment: ConsensusAlignment.NEUTRAL.

What question did this study set out to answer?

This research examines how the timing of yoga practice affects sleep quality, mood, and overall well-being in young adults.

March 16, 2026Open Access

Dawn vs. Dusk: Yoga practice timing shapes sleep, mood and well-being in young adults - results of a randomized controlled trial

Resultado clave

Morning yoga significantly improved sleep disturbances, energy, restfulness, and positive mental health traits compared to evening yoga and control groups.

Puntos clave

This research examines how the timing of yoga practice affects sleep quality, mood, and overall well-being in young adults.
Randomized controlled trial with three groups: morning yoga, evening yoga, and wait-list control.
Participants included 156 postgraduate students from a business school in Bengaluru.
Yoga sessions were conducted for one hour, five days a week for four weeks.
Assessments were made using established questionnaires for quality of life, sleep, and psychological health.
Statistical analysis employed linear mixed-effects models with Bonferroni correction.
Morning yoga significantly reduced sleep disturbances compared to evening yoga and control (p = 0.03).
Participants practicing morning yoga displayed enhanced morningness traits (p = 0.004).
Both yoga groups improved quality of life and psychological health significantly (p < 0.001–0.031).
Morning yoga improved energy and restfulness uniquely compared to controls (p = 0.007 and p = 0.006, respectively).
Evening yoga was effective in reducing sadness (p = 0.021).

PICO estructurado

Does morning versus evening tele-yoga improve quality of life, sleep, psychological health, and lifestyle behaviors in young adults?

Población

156 postgraduate students at a business school in Bengaluru (82 completed the study: 42 males, 40 females; mean age 22.54 ± 1.67 years).

Intervención

Tele-yoga intervention (1 hour/day, 5 days/week for 4 weeks) practiced either in the morning (6:00 am to 7:00 am) or evening (6:00 pm to 7:00 pm).

Comparador

Wait-list control group.

Resultado

Quality of life, sleep, psychological health, and lifestyle behaviours assessed via WHOQOL-BREF, PSQI, DASS-21, Vedic Personality Inventory, Morningness-Eveningness Questionnaire, and lifestyle behaviour measures.patient reported

Morning yoga practice yields superior benefits for sleep, chronotype, and dietary choices compared to evening practice in young adults.

Resultado numérico

Tasa de eventos absoluta: 0% vs 0%

Resumen

Yoga 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. To assess the differential effects of morning versus evening tele-yoga on quality of life, sleep, psychological health and lifestyle behaviours among young adults. A 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. Morning 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 s attva (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. Morning 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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Cite This Study

Iyer et al. (Sun,) reported a other. Morning yoga significantly improved sleep disturbances, energy, restfulness, and positive mental health traits compared to evening yoga and control groups.

synapsesocial.com/papers/69b79dce8166e15b153ab0c7 https://doi.org/https://doi.org/10.1016/j.jaim.2025.101314

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