Researchers believe that Tai Chi may be an effective support for existing treatments, especially since similar exercises, along with meditation and mindfulness, have proven beneficial for sleep.
The study included 200 participants over 50 years old, all of whom suffered from chronic insomnia. While cognitive behavioral therapy for insomnia (CBT) remains the most effective option with limited side effects, the difficulty of accessing qualified specialists may make it limited or expensive. In this context, the study provides important evidence that turning to Tai Chi classes may be a practical and effective auxiliary option to improve sleep, especially in the long term.
Siu, an exercise physiologist at the University of Hong Kong, and his team conducted a study comparing cognitive behavioral therapy for insomnia with regular sessions of Tai Chi, which is a low-impact Chinese martial art often described as "meditation in motion."
They were evenly distributed into two groups: the first received cognitive behavioral therapy, and the other practiced Tai Chi in the "Yang 24 form" style. All participants took part in 24 group sessions, each lasting one hour, at a rate of two sessions per week over three months.
Initial results showed the superiority of cognitive behavioral therapy in reducing insomnia symptoms after the end of the program, based on the Insomnia Severity Index, a seven-question assessment tool.
Chronic insomnia is one of the most common sleep disorders in middle-aged and older adults, leading to years of suffering for many due to lack of sleep. Although cognitive behavioral therapy for insomnia is usually the first-line treatment option, a new study shows that practicing a light and globally popular exercise like Tai Chi may yield similar results in the long run.
However, a follow-up after 15 months revealed that the Tai Chi group caught up, achieving similar improvement to the cognitive behavioral therapy group in terms of sleep quality and duration, mental health, quality of life, and physical activity levels.
Notably, a larger proportion of Tai Chi practitioners continued the exercise after the study ended; 31 out of 85 Tai Chi practitioners continued to practice (albeit at a slower pace) at follow-up, compared to only 13 out of 82 who continued to apply cognitive behavioral therapy skills.
The researchers conclude that the results "support the use of Tai Chi as an alternative approach to managing chronic insomnia in middle-aged and older adults." This suggests that the ease of practicing Tai Chi and its natural integration into daily life may enhance its long-term therapeutic effect.
Doctors, according to the "Science Alert" website, state that chronic insomnia is not just a nighttime nuisance; it is linked to risks for cardiovascular health, psychological disorders, and a decline in cognitive abilities.
