One Type of Workout May Enhance Long-Term Sleep, Research Shows

Tai Chi May Help Improve Sleep for Insomnia Sufferers

As we age, getting a good night’s sleep can become more challenging. For many middle-aged and older adults, chronic insomnia sets in, often leading to about three years of restless nights.

Recent research indicates that a gentle form of exercise might enhance sleep just as effectively as one of the leading therapies for insomnia.

Parco M. Siu, an exercise physiologist from Hong Kong University, along with his team, looked at the effectiveness of cognitive behavioral therapy for insomnia (CBT-I) compared to regular tai chi sessions.

Known as a low-impact martial art originating in China, tai chi is practiced by millions worldwide and is often described as “meditation in motion.”

Researchers believed that, since similar exercises and practices like meditation have shown positive effects on sleep, tai chi might also serve as a helpful addition to current treatments.

The study involved 200 ethnic-Chinese adults over 50 years old, all diagnosed with chronic insomnia and residing in Hong Kong.

Participants were assigned to either a course of CBT-I or tai chi, specifically the 24-form Yang style, with each group containing 100 individuals. They attended two sessions per week, each lasting an hour, over a period of three months.

At the conclusion of the treatments, those in the CBT-I group noted a more significant reduction in their insomnia symptoms compared to the tai chi group, assessed using the Insomnia Severity Index, a widely-used seven-question screening tool.

However, when participants were reassessed 15 months later, the tai chi group had improved their sleep quality, duration, overall quality of life, mental health, and physical activity levels to a degree comparable to the CBT-I group.

Interestingly, among the tai chi attendees who returned for follow-up, 31 out of 85 had maintained their practice, albeit less frequently. In contrast, only 13 out of 82 CBT participants reported applying the skills gained during their sessions in subsequent months.

This raises the possibility that tai chi’s ease of integration into everyday life might contribute to its sustained effectiveness.

Chronic insomnia can lead to serious health issues, putting affected individuals at risk for conditions like cardiovascular disease, mental disorders, and cognitive decline.

It’s crucial for those experiencing chronic insomnia to seek professional medical assistance. CBT, unlike tai chi, has been documented as a highly effective treatment with minimal side effects.

Yet, access to CBT can sometimes be hindered by long wait times and the availability of trained therapists, not to mention the potential cost of appointments, which could vary based on healthcare access.

The findings suggest that joining tai chi classes could be beneficial for improving sleep, particularly in the long run, and serve as a supplement to existing therapies. Additionally, tai chi comes with a variety of other health benefits.

The authors note that, “This finding supports the use of tai chi as an alternative approach for the long-term management of chronic insomnia in middle-aged and older adults.”