Tai chi improves sleep quality

Tai chi may help treat chronic insomnia.

An important new study claims that the ancient mind-body practice may provide sleep benefits nearly on par with cognitive behavioral therapy.

Nearly one in three Britons struggle every night with insomnia, a condition linked to heart disease, depression and cognitive decline.

CBT-I is considered the gold standard treatment, but access is known to be limited.

Tai chi, on the other hand, is available at most community centers and parks, and most importantly, it won’t leave you sweaty and jittery before bed.

The study’s authors defined tai chi as “a holistic mind-body practice that integrates physical, psychological, emotional, spiritual, and behavioral components.”

They added that the gentle martial art has been shown to “reduce stress, depressive symptoms, and cognitive hyperstimulation.”

Researchers at the University of Hong Kong recruited 200 adults aged 50 and over, all diagnosed with chronic insomnia, and divided them into two groups.

Half practiced tai chi for an hour twice a week, while the others followed the same schedule and received full CBT-I treatment.

The team tracked improvements over three months and one year later using the Insomnia Severity Index.

While CBT showed the largest early gains (an 11.19-point decrease in intensity compared to tai chi’s 6.67-point decrease), the gap narrowed significantly over time.

After 15 months, tai chi participants achieved a 9.51-point improvement; this almost mirrored the CBT group’s score of 10.18.

Both groups experienced better sleep, better mood, and better overall quality of life.

Although the researchers acknowledged that tai chi’s long-term benefits may be due to participants continuing the practice after the trial, the conclusion was clear: “Our study supports tai chi as an alternative treatment approach for the long-term management of chronic insomnia in middle-aged and older adults.”