Tai Chi for Insomnia After 60: What Two Randomized Trials Show
Sleep & NighttimeArticleTai chi classes are often suggested for better sleep. In a trial of 320 older adults, mostly women, a 12-week tai chi program improved measured sleep about as much as conventional exercise, with modest gains that lasted two years. But a separate trial found CBT for insomnia worked better than tai chi for ending insomnia.
In this article
Community centers, senior programs and some health plans offer tai chi, often promoted for balance and sleep. Two randomized trials in older adults with long-standing insomnia show what it can realistically do.
Trial 1: tai chi vs. exercise vs. nothing (2021)
Researchers in Hong Kong randomly assigned 320 adults aged 60 and older with chronic insomnia, 80% of them women, to 12 weeks of tai chi, 12 weeks of conventional exercise, or no program.1 Sleep2 was measured with a wrist activity monitor (actigraphy), not just questionnaires.1
Compared with no program, tai chi:1
- Raised sleep efficiency (the share of time in bed spent asleep) by about 3.4 percentage points
- Cut time awake after falling asleep by about 13 minutes a night
Exercise did about as well, and the gains in both groups held at the 24-month follow-up.1 The authors called the improvements modest and concluded that tai chi can be an alternative approach for insomnia.1
Trial 2: tai chi vs. CBT for insomnia (2014)
In Los Angeles, 123 older adults with chronic insomnia were assigned to weekly 2-hour group sessions for 4 months of CBT for insomnia (CBT-I), tai chi, or a sleep education seminar.2
- CBT-I was better than tai chi and education at putting insomnia into remission, with larger, longer-lasting improvements.2
- Tai chi improved sleep quality, fatigue and depressive symptoms compared with education, but not insomnia remission.2
What this means for you
- CBT-I remains the first choice for chronic insomnia. Our guides to what CBT-I is and online CBT-I programs explain how to find it.
- Tai chi is a reasonable add-on, or an option if you prefer movement, with possible bonuses for mood and fatigue.2
- Regular exercise may work about as well if tai chi isn’t your style.1
- Expect modest change, not a cure.
Our articles on sleep trackers, magnesium for sleep and PM sleep aids cover other options people try.
Questions to ask
- Is my insomnia likely to respond to CBT-I, and where can I get it?
- Is tai chi or exercise safe for me, given my joints, balance or heart?
- Could something else be disturbing my sleep, such as sleep apnea or nighttime bathroom trips?
Try: “I’ve had insomnia for years. Would CBT-I help, and is a tai chi class a good addition for me?”
Did I Do That in My Sleep2? includes a 14-Night Lights-Out Record and a Visit Brief. Use them to log your sleep before and after starting a class. See the book.
This article is for general educational purposes only and is not medical advice. It isn't a substitute for diagnosis or treatment from a qualified healthcare professional who knows your health history. Please don't ignore professional advice or delay getting care because of something you read here. Loud snoring with pauses in breathing, severe daytime sleepiness, low mood, or chest pain or dizziness with exercise should be checked by a clinician. If you think you may be having a medical emergency, call 911 or your local emergency number right away. This article discusses published research. Girl Playbook does not endorse any specific product, test, or provider.
Girl Playbook sells this book. It provides education and worksheets, not individualized medical care.
Sources
The research behind this article, in the order it’s cited. How we source our articles.
- JAMA Network Open (full text via PubMed Central), 2021Effects of Tai Chi or Exercise on Sleep in Older Adults With Insomnia: A Randomized Clinical Trial (opens in a new tab)abcdef
- Sleep (full text via PubMed Central), 2014Cognitive behavioral therapy vs. Tai Chi for late life insomnia and inflammatory risk: a randomized controlled comparative efficacy trial (opens in a new tab)abcdef
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