A study has shown that tai chi can be an excellent exercise for managing insomnia.
Mind-body exercise helps improve balance, strength and flexibility, but researchers say it has the same benefits as talk therapy for middle-aged and older adults with chronic insomnia.
Around a third of people in the UK struggle with insomnia – a sleep condition linked to an increased risk of cardiovascular disease, mental disorders and cognitive impairment.
Cognitive behavioral therapy (CBT) is the preferred treatment for chronic insomnia because it can help manage stress and anxiety, but access is often limited by high costs and low availability of therapists.
Regular exercise is known to help the body relax and sleep better, but the NHS suggests avoiding anything too energetic 90 minutes before bed if it causes insomnia. In comparison, tai chi is a holistic form of exercise that can reduce stress, the study authors explain.
“Tai Chi is a holistic mind-body practice that combines physical, psychological, emotional, spiritual, and behavioral components, which has been shown to reduce stress, depressive symptoms, and cognitive hyperarousal,” the study’s authors say.
A trial by the University of Hong Kong, published by the BMJ, compared tai chi with CBT. Data were collected from 200 Chinese adults aged 50 or older who were diagnosed with chronic insomnia.
Participants were able to walk unaided, were free of chronic conditions that might affect sleep, did not participate in regular aerobic or mind-body exercise, had not received prior CBT-I treatment, and did not work shifts.
Half of the tai chi group and the other half did CBT treatment for insomnia for one hour twice a week for a total of 24 sessions.
The Insomnia Severity Index (ISI) was used to assess change in perceived insomnia severity at three-month interventions and at 12-month follow-up by scoring symptoms such as difficulty falling and staying asleep, early awakening, and inability to return to sleep and impact on daily life.
At the beginning of the trial, both groups showed moderate levels of insomnia severity. At the third month, the Tai Chi group showed a 6.67-point decrease in the ISI score, while the CBT group had an 11.19-point decrease.
After 15 months, Tai Chi and CBT groups were 9.51 and 10.18, respectively. Both methods were beneficial for quality of life, sleep and mental health.
The authors acknowledge that the positive effects of tai chi may be due in part to participants continuing to practice after the interventions ended, and say that more studies are needed to determine whether the benefits of tai chi can be applied to other countries or regions with different demographic characteristics.
However, the researchers concluded, “Our study supports tai chi as an alternative therapeutic approach for the long-term management of chronic insomnia in middle-aged and older adults.”
