In this randomized study the effects of 12 weeks of yoga, 12 weeks running on a treadmill, versus 12 weeks of no intervention (the control group) were studied in women with Type 2 diabetes. The overall score of sleep quality in the yoga group improved at six weeks and at 12 weeks. Those in the exercise group (running on the treadmill) also saw an improvement at week six, but that improvement was diminished at 12 weeks. The researchers concluded that yoga is more effective at improving the sleep quality in women with Type 2 diabetes.
The yoga practice in this study included supine poses, standing poses, heart openers, forward bends, an inversion, as well as sun salutations. The breathing practices in the protocol included 15 minutes of sitkari (like pursed-lip breathing, but on the inhale) and bee breath. 10 minutes for Alternate Nostril Breath, kapalabhati (a vigorous breath), and relaxation pose. This was followed by a yoga nidra.
The yoga practice given is a well-balanced yoga class. Just think, if these women saw a benefit from the yoga on their sleep, maybe yoga class would help you!