A recent study reveals that regular tai chi practice can be as effective as cognitive behavioral therapy for insomnia (CBT-I) in improving sleep quality over the long term, especially for middle-aged and older adults. Chronic insomnia, a common issue affecting millions, often leads to years of disrupted sleep, and this research suggests a readily accessible alternative to traditional treatments.
The Study: Tai Chi vs. CBT-I
Researchers at Hong Kong University compared 200 adults over 50 diagnosed with chronic insomnia. Half participated in a three-month program of CBT-I, the gold standard treatment, while the other half engaged in regular tai chi sessions—specifically the 24-form Yang style—also held twice weekly for three months.
Initially, the CBT-I group showed greater symptom reduction using the Insomnia Severity Index. However, 15 months after the intervention, the tai chi group had “caught up,” demonstrating comparable improvements in sleep duration, quality of life, mental health, and physical activity levels. This suggests tai chi may not provide immediate relief, but its effects endure over time.
Why Tai Chi Works Long-Term
The study found that 31% of tai chi participants continued practicing after the initial program, while only 16% of CBT-I participants maintained their learned techniques. This highlights tai chi’s ease of integration into daily life. Unlike CBT-I, which requires consistent application of learned skills, tai chi’s meditative movement may naturally encourage continued practice.
The Broader Implications
Chronic insomnia is linked to serious health risks, including cardiovascular disease, mental disorders, and cognitive decline. While CBT-I remains a proven, effective treatment, access can be limited due to therapist shortages and cost. Tai chi offers a practical alternative, particularly in regions where it’s culturally integrated.
“This finding supports the use of tai chi as an alternative approach for the long-term management of chronic insomnia in middle-aged and older adults,” the study authors conclude.
Tai chi isn’t just about sleep; it also offers broader health benefits, making it a sustainable and potentially more accessible option for those struggling with chronic insomnia.
