Abstract
BACKGROUND: 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. OBJECTIVE: To assess the differential effects of morning versus evening tele-yoga on quality of life, sleep, psychological health and lifestyle behaviours among young adults. MATERIALS AND METHODS: 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. RESULTS: 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 sattva (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. CONCLUSION: 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.