Tai chi, a gentle form of exercise that combines slow movements with deep breathing and focus, might help middle-aged and older adults sleep better.
A new study from Hong Kong, published in The BMJ, found that tai chi works just as well in the long run as talk therapy for people who have chronic insomnia.
Chronic insomnia is a common sleep problem in older adults. It means having trouble falling asleep, staying asleep, or waking up too early for a long period of time. Poor sleep is linked to higher risks of heart disease, mental health issues, and memory problems.
Doctors often recommend a type of talking treatment called cognitive behavioral therapy (CBT) to help people with chronic insomnia. CBT works well, but it can be expensive, and there aren’t enough trained therapists. That’s why researchers wanted to see if tai chi could be another good option.
This new study looked at 200 adults in Hong Kong who were 50 years old or older and had been diagnosed with chronic insomnia. These people were able to walk on their own, did not have serious health problems that affected their sleep, and were not already doing regular exercise or therapy for insomnia.
The participants were divided into two groups. One group did tai chi, and the other did CBT. Both groups went to one-hour group sessions twice a week, for a total of 24 sessions over three months.
To measure how well the treatments worked, the researchers used a scale called the Insomnia Severity Index (ISI). This scale asks people about how hard it is for them to fall asleep, stay asleep, wake up too early, and how their sleep problems affect their daily lives.
At the end of the three-month treatment, both groups improved. The people who did CBT had a slightly bigger improvement in their sleep than those who did tai chi. But when the researchers checked again one year later, the difference between the two groups was very small. At that point, tai chi was considered just as effective as CBT for improving long-term sleep.
Both tai chi and CBT also helped people feel better overall. Participants in both groups reported better mental health, more physical activity, and improved quality of life. Importantly, no one in the study had any serious problems or injuries during the treatments.
The researchers noted that some of tai chi’s benefits may have come from people continuing the practice even after the study ended. They also said more studies are needed to see if these results apply to people in other countries or cultures.
Still, this research shows that tai chi could be a helpful, low-cost, and safe option for managing long-term sleep problems in older adults. For people who don’t have access to therapy, or who prefer a more natural and physical approach, tai chi might be a great way to improve sleep and overall well-being.
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