Tai Chi May Be as Effective as Therapy for Insomnia

As we age, getting a good night’s sleep often becomes more challenging. Chronic insomnia is the most common sleep disorder in middle-aged and older adults, and for many, it means years of restless nights.

A recent study suggests a popular, gentle exercise – tai chi – may improve sleep as effectively as cognitive behavioral therapy for insomnia (CBT-I), currently considered the top treatment.

Hong Kong University exercise physiologist Parco M. Siu and colleagues compared CBT-I with regular tai chi sessions. Millions practice tai chi worldwide; this low-impact martial art, originating in China, is frequently enough called ‘meditation in motion.’

Related: one form of exercise Improves Sleep The Most, Study Finds

Research already shows that similar exercises, along with meditation and mindfulness, can benefit sleep. Researchers suspected tai chi could be a helpful addition to existing treatments.

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

Participants received 24 one-hour group sessions of either CBT-I or tai chi (specifically the 24-form Yang style), with 100 people assigned to each group. Sessions were held twice a week for three months.

At the end of the treatments, the CBT-I group reported significant improvements, but so did the tai chi group. The study found no statistically significant difference between the two groups in terms of insomnia remission rates or overall treatment response.

“These findings suggest that tai chi is a viable option for individuals with chronic insomnia, notably those who may not have access to or prefer not to engage in CBT-I,” explains Siu. “It’s a low-cost, accessible intervention with minimal side effects.”

While more research is needed to confirm these findings in diverse populations, this study offers a promising choice for those seeking a natural way to improve their sleep. If you struggle with insomnia,consider talking to your doctor about whether tai chi might be right for you.