Impact of Yoga on Sleep Quality in Populations with Excessive Screen Time: A Systematic Review and Meta-Analysis

Abstract

Background: The highly frequent smartphones or screen time during night is highly correlated with sleeping disorders, such as low sleep quality, long latency, and shorter duration. Mind-body yoga, which involves physical poses, breathing exercises, and meditation is proven to enhance sleep among various groups of people. Yet, its impacts in patients having screen-related sleep issues have not been studied properly. Objectives: This meta-analysis and systematic review examined the utility of yoga interventions as an indicator of a better sleeping outcome in a general population with an excesses of screen time with respect to latency, duration, quality and efficiency of sleep globally. Methods: A broad search through PubMed, Embase, PsycINFO, CENTRAL, Scopus, and Web of Science (2000 September 2025) provided quite specific results in terms of controlled trials of yoga intervention to sleep results in population with problematic screen use. Two independent reviews screened and extracted data and evaluated the risk of bias Cochrane RoB 2/ROBINS-I and protection of evidence GRADE. Standardized outcomes had random-effects meta analyses. Result: A total of 12 studies (n= 1, 023 participants) were sampled with nine used in the meta-analysis. Yoga interventions showed a major positive impact on the global sleep quality (PSQI: MD = -2.15, 95% CI -3.01-1.29), the decreased sleep latency (MD = -14.3 minutes, CI = -20.4 to -8.2) as well as the extended duration of the sleep (MD = 42 minutes, CI = 25.5-58.4). Marginal changes in sleep efficiency also had been observed. Subgroup analysis showed that adolescents and young adults using smartphones late at night showed stronger impacts of smartphone use. Conclusions: Yoga is an attractive non-Pharmacological tool in Reducing sleep disorders related to over screen time. Yoga inclusion in the digital health pro and behavioral addiction models can be effective to evaluate sleep and well-being issues among the technology-savvy groups. Smaller studies which involve objective measurement and follow-up are encouraged.