Context: Previously, yoga has a relaxing effect on the mind and can potentially improve sleep quality. However, it is still needed to clarify the beneficial effect of yoga in individuals with poor sleep quality. Middle-aged women usually encounter poor sleep quality.

Aims: The present study aimed to investigate the beneficial effect of yoga in middle-aged women with poor sleep quality.

Material and Methods: A total of 68 middle-aged women with an age range of 40 to 59 years were studied to determine the sleep quality by using the Pittsburgh Sleep Quality Index (PSQI) questionnaire. Women with global PSQI score more than 5 was categorized as having poor sleep quality. Thirty-one middle-aged women (45.6%) with poor sleep quality [age: 47.58 ± 6.03 years, body mass index (BMI) 25.37 ± 3.46 kg/m²] underwent online yoga practice one hour per day, three days a week for 12 weeks. After intervention, sleep quality was reassessed by the PSQI questionnaire.

Results: The median and interquartile range (IQR) of the global PSQI score before yoga intervention was 10 (9-14) and that after yoga intervention was 3 (2-6) in the participants. The global PSQI score was significantly decreased after 12 weeks of yoga practice (p < 0.001) indicating the improved sleep quality.

Conclusions: The present study indicates that 12 weeks of online yoga practice interventions has beneficial effect in middle-aged women with poor sleep quality. Yoga practice may be useful as a non-pharmacological approach to improve sleep quality.