Many older adults experience insomnia, which may result from aging-related changes in circadian rhythms.
According to studies, the Asian martial art of Tai Chi can improve sleep habits.
Research on over 60 persons with persistent insomnia discovered that tai chi was as helpful in improving sleep as traditional exercise.
After a randomized clinical study showed that an ancient Chinese martial art helps adults over 60 sleep a little bit better, we can now add Tai Chi to the list. Meditation, massage, yoga, lavender oil, and magnesium supplements are beneficial. These are just a few of the natural therapies people employ to try to sleep better.
The investigation lasted four years at a single research facility in Hong Kong. The researchers randomly allocated 105 participants to tai chi for 12 weeks, 105 to exercise for 12 weeks, and 110 to a no-intervention control group. Before the trial began, every participant experienced chronic insomnia and was 60 or older.
As people age, they naturally go to bed earlier but sleep for a shorter time. Older adults are more likely to nap during the day and wake up more frequently at night.
Actigraphy is a non-invasive way to measure how much someone moves and rests over days or weeks. Researchers also looked at what the participants wrote in a sleep journal for seven days. They did assessments at the start, right after the trial, and 24 months later.
Both traditional exercise and tai chi have modest sleep improvements lasting 24 months. These enhancements included increased sleep efficiency and fewer and shorter nighttime awakenings. Importantly, tai chi was as beneficial as a traditional exercise in improving sleep.
Previous research published in 2013 found that tai chi is the best exercise for older people and helps them sleep much better.
What Changes to Our Sleeping Patterns as We Age?
According to research, altered sleep patterns are a typical component of the aging process. As people age, they naturally go to bed earlier but sleep for a shorter time. Older adults are more likely to nap during the day and wake up more frequently at night.
Changes in circadian cycles drive these changes—older people get less exposure to direct sunlight, which influences the production of hormones like melatonin and cortisol and interrupts the body’s natural circadian patterns, resulting in poor sleep. Although it is a normal part of aging, it can harm a person’s health and well-being.
According to Safdar, emotional and physical health conditions, such as anxiety or heart disease, can also disrupt sleep patterns. Furthermore, the drugs used to treat these illnesses can affect sleep.
Adjustments in Lifestyle for Better Sleep
Good sleep requires a healthy, active lifestyle. Simple changes to your lifestyle can make a big difference in how well you sleep. Many elders, however, cannot participate in certain forms of exercise, which is where tai chi comes in.
Tai chi is an alternative behavioral therapy that most people can use to help with their insomnia. This mild exercise improves sleep patterns in healthy and chronically ill older persons. It is just as helpful as other types of hard training that may not be good for older people.
Tai chi breathing relaxes both the mind and the body. When done regularly over time, it can calm a racing mind, lower cortisol levels in the body, and relieve physical pain.
One of the most fantastic healing features of tai chi is the deep breathing technique known as abdominal breathing, or dan tian breathing.
This breathing style relaxes both the mind and the body. When done regularly over time, it can calm a racing mind, lower cortisol levels, and relieve pain.
When you combine this with the slow, peaceful movements of tai chi, which strengthen and heal the body, you have the perfect way to help the body and mind reach the relaxation they need for a good night’s sleep.
Tai chi trains the mind to be quiet and straightforward while being creative and active. It teaches the spirit to be light and tranquil while remaining grounded and resilient. Quiet practice is a deep form of meditation that relieves stress and helps us feel cheerful. Physically, it makes us more robust, supple, balanced, and energetic.
Traditional Chinese medicine practitioners think that tai chi helps to strengthen the body’s qi (energy), or “vital force). When the mind is in turmoil due to stress, anxiety, despair, and pain, the qi in the body stagnates, impairing the body’s capacity to relax, fall asleep, and stay asleep.
Tai chi practice increases the quality and movement of qi in the body. The stronger the qi, the more a person’s body is in harmony, allowing them to relax and get a good night’s sleep.
Tai Chi is extremely useful to one’s health. It allows the mind to be quiet, and straightforward while being creative and active. It also lets the spirit be light and peaceful while staying strong and rooted in the world. Quiet practice is a deep form of meditation that relieves stress and helps us feel cheerful. Physically, it makes us more powerful, supple, balanced, and energetic.
A poll of the mostly older members of the Taoist Tai Chi Society found that 25% felt less stress, worry, and hopelessness. Furthermore, 29% reported improvements in muscle problems and circulation, and more than 50% claimed increased coordination.
Tai chi’s slow, soft movements are therapeutic, strengthening, and renewing for people of all ages. Tai chi, in my opinion, should be a regular part of everyone’s workout program at any age.
Tai Chi May Provide Significant Benefits at Any Age
Although the health and well-being benefits of tai chi for older adults are well-proven, it is a common misconception that it is only for the elderly or the infirm.
Regrettably, many individuals in the Western world have this stereotype, which could not be further from the truth. Harvard Medical School says, “The medication is in motion.” Tai chi’s slow, soft movements are therapeutic, strengthening, and renewing for people of all ages. Tai chi, in my opinion, should be a regular part of everyone’s workout program at any age.
Despite its appearance, tai chi is a low-impact aerobics practice that burns the same calories as a brisk walk. It helps patients suffering from memory loss, dementia, arthritis, heart disease, diabetes, Parkinson’s disease, chemo brain (a term used by cancer survivors to describe cognitive impairments that can occur during and after cancer treatment), and back and spinal disorders.
What Does This Mean for You?
Before you start, talk to your doctor if you have trouble moving around or other health problems. If you are suffering from sleeplessness, tai chi may be of assistance. If programs in your location are unavailable, many online tai chi classes are available.
Remember, tai chi isn’t just for the elderly! This mild, low-impact aerobic workout can help people of all ages.