myFOXnepa.comSleep problems? Tai chi may help

By Jane Harrison, R.D.
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Did you know that about half of older adults say they have trouble sleeping at least a few nights each week? Despite this "sleepless epidemic," few treatments focus on improving sleep quality in people with moderate sleep complaints.

One alternative approach that shows some promise for treating people with sleep problems is tai chi. This is an ancient art of performing slow, gentle movements. It combines relaxation and exercise - both shown to contribute to a better night's rest.

Why seek alternatives?

As many as four out of five people with sleep problems never seek help. Among the remaining one out of five who do seek treatment, most turn to sedative medications. But these medications can have harmful side effects, including:

• Daytime confusion
• Drowsiness
• Falls and fractures
• Adverse interactions with other medications

For these reasons, many people avoid sleep medications, and go untreated. This leaves them at risk of developing more serious problems, including chronic insomnia. And insomnia can worsen conditions like depression, pain and anxiety.

About tai chi

Tai chi is also known as "moving meditation." It combines deep breathing, relaxation and slow structured movements. Tai chi has been practiced widely in China for hundreds of years as a form of meditation, exercise and self-defense.

The practice of tai chi is inexpensive and has no side effects. And because it combines movement and relaxation, it is especially attractive to researchers investigating sleep problems. It's also a win-win for older adults who may have age-related limitations with some standard forms of exercise.

Promising research

A few small but well-controlled studies have set out to determine whether tai chi could improve sleep quality in healthy, older adults with moderate sleep complaints.

One study out of UCLA assigned 112 people (aged 59 to 86) to take part in either tai chi training or health education classes for 25 weeks.

This study used tai chi chih (TCC), a westernized version of traditional tai chi. It consists of 20 simple and separate moves.

Results showed that two thirds of the TCC volunteers enjoyed improved sleep, while only one third of those enrolled in the health education sessions rested better than before the study.

Another study from the Oregon Research Institute assigned 118 older persons (age 60 to 92) to either a tai chi or low-impact exercise regimen for 24 weeks.

At the end of the study, those in the tai chi group showed more improvement in sleep quality, time until sleep onset, sleep duration and sleep disturbances as compared to the low-impact exercise participants.

In both studies, the authors concluded that tai chi could be an effective treatment for elderly people with moderate sleep problems.

Getting started

Tai chi or TCC classes are offered at many health clubs and community recreation programs. There are also many books, DVDs and videotapes that can get you started with tai chi right in your own home. Always check with your doctor before you start a new physical activity.

View the original article on myOptumHealth.com

 SOURCES:

• Li F, Fisher KJ, Harmer P, Irbe D, Tearse RG, Weimer C. Tai chi and self-rated quality of sleep and daytime sleepiness in older adults: a randomized controlled trial. Journal of American Geriatric Society. 2004;52(6):892-900. Accessed: 10/21/2009

• National Center for Complementary and Alternative Medicine. Tai chi: an introduction. Accessed: 10/21/2009

• Irwin MR, Olmstead R, Motivala SJ. Improving sleep quality in older adults with moderate sleep complaints: a randomized controlled trial of tai chi chih. Sleep. 2008;31(7):1001-1008 Accessed: 10/20/2009