Tai Chi Can Help Insomnia

Older adults often complain about having trouble sleeping, even though they don’t seek treatment. However, practicing tai chi chih – a Westernized version of a 2,000-year-old Chinese martial art – seems to help, according to a study to be published in the journal Sleep. Tai chi exercises are known to help people suffering from headaches and it can help reduce high blood pressure. And, of course, it can improve balance, helping older folk avoid falling. But who knew it would improve the problems of insomnia?

Researchers at the University of California at Los Angeles (UCLA) studied 112 health adults over 59, who were allocated to practice 20 simple tai chi chih moves for 25 weeks, or take health education classes on stress management, diet, and sleep habits. Before starting the participants were asked to rate their sleep using the Pittsburgh Sleep Quality Index, and they repeated this survey at the end of the study.

The tai chi chih group showed improved sleep quality and a reduction in clinical symptoms, such as daytime drowsiness and poor concentration, compared with the group taking the health education classes. Most importantly, the participants from the tai chi chih group reported improved ratings in sleep quality, sleep duration, and sleep disturbance.

It’s clear that tai chi chih, with its gentle, slow movements, offers an attractive alternative to more vigorous exercise, something that’s often advocated for ‘getting a good night’s sleep’.