As a teacher of Tai Chi, my students often report that Tai Chi practice helps improve their sleep. They get off to sleep quicker, sleep more soundly, and feel more rested and rejuvenated on waking.

I was interested to find out what the scientific research says about Tai Chi and sleep.

Adequate sleep is important in maintaining well being. Not getting enough sleep can cause daytime problems including fatigue, anxiety, depression, irritability, cognitive impairment, and in severe cases even cardiovascular disease.

Insomnia is mainly treated with sedative-hypnotic drugs. However, guidance for GPs from the UK’s National Institute for Clinical Excellence (NICE) recommends hypnotic medication should be avoided if possible due to the potential for significant adverse side effects, and that other therapies including Cognitive Behaviour Therapy (CBT) should be considered first (1).

Recent studies (2,3,4) of Tai Chi’s impact on insomnia have reviewed a large number of randomised controlled clinical trials. These studies conclude:

Tai Chi practitioners fall asleep more quickly, wake fewer times and sleep longer (3).
Tai Chi significantly improves sleep quality in healthy adults and patients with chronic diseases (2), including chronic pain, fibromyalgia, chronic fatigue syndrome, and non-Hodgkin lymphoma (4).
Tai Chi improves daytime functioning and reduces the symptoms of anxiety and depression associated with insomnia (3,4).
Tai Chi practice results in reduced use of hypnotic drugs (3).
Tai Chi is effective as Cognitive Behaviour Therapy in treating insomnia (2).

So, the clinical research evidence is unequivocal. Tai Chi is a safe and effective non-pharmacological treatment for insomnia.

If you’re considering trying Tai Chi to help improve your sleep, it could be a great addition to other changes like improving your sleep hygiene.

To book a class, visit https://www.appliedtaichi.co.uk/booknow.

References

1. Insomnia | Health topics A to Z | CKS | NICE

2. Han D, Cheng J, Qu J, Wen X, Liu X, Chen Y, Wen Y, Liu Z, Liu H, Huang Y. Effectiveness of Taijiquan in treating insomnia: A systematic review and meta-analysis of randomized controlled studies. Front Psychiatry. Effectiveness of Taijiquan in treating insomnia: A systematic review and meta-analysis of randomized controlled studies - PMC

3. Yang M, Yang J, Gong M, Luo R, Lin Q, Wang B. Effects of Tai Chi on Sleep Quality as Well as Depression and Anxiety in Insomnia Patients: A Meta-Analysis of Randomized Controlled Trials. Int J Environ Res Public Health. Effects of Tai Chi on Sleep Quality as Well as Depression and Anxiety in Insomnia Patients: A Meta-Analysis of Randomized Controlled Trials - PMC

4. Liu H, Liu S, Xiong L, Luo B. Effects of traditional Chinese exercise on sleep quality: A systematic review and meta-analysis of randomized controlled trials. Medicine (Baltimore). Effects of traditional Chinese exercise on sleep quality: A systematic review and meta-analysis of randomized controlled trials - PMC

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