Tai Chi is an ancient Chinese exercise that can help improve insomnia. A study found that patients with chronic heart failure who participated in 12 weeks of Tai Chi training experienced significantly decreased time spent in unstable sleep states and improved sleep stability compared to a control group. This enhanced sleep may benefit blood pressure, heart rate, and quality of life for heart failure patients. A separate study on older women with osteoarthritis found that 12 weeks of Tai Chi led to reductions in pain and stiffness by 35% and 29% respectively, and improved ability to perform daily tasks by 29%, compared to no changes in a control group. Tai Chi appears to be a beneficial exercise for managing arthritis symptoms and physical functioning.

1.  
Tai Chi for Insomnia

2.  Difficulty falling asleep
 Waking often in the night and trouble falling back asleep
 Waking up too early in the morning
 Poor quality of sleep
PRIMARY SECONDARY
Having sleep problems that
are not directly associated
with any other health condition
or problem.
Sleep disorder attributable
to a medical, psychiatric, or
environmental cause.

3. Acute (short-term)
Lasting from one night to a few
weeks. Triggered by:
 Significant life event stress
 Medication interactions
 Interference in normal sleep
schedule
 Environmental factors
Chronic (long-lasting)
Occurring at least three nights a week
for a month or longer. Triggered by:
 Pain
 Depression/Anxiety
 Continuing Stress

4. Sleepiness during the day
Increased errors or accidents
Irritability
Problems with concentration or memory
Symptoms
and
Signs

5. 1. Address any underlying conditions or health problems
2. Mild insomnia can be prevented with good sleep habits
a) Relaxation exercises
b) Sleep restriction
c) Sleep environment improvement
d) Stimulus control therapy
e) Remaining passively awake
f) Biofeedback on heart rate and muscle tension
3. Sleeping pills can be helpful for a limited time.
a) Prescription medication is preferable to over-the-counter to
avoid unwanted side effects

6.  If you do not fall asleep within 20 minutes, move
to a different “quiet” room.
 Avoid light and stimulation.
 Do something until you are tired enough to fall
asleep.
 Repeat as necessary throughout the night.
http://www.youtube.com/watch?v=QgE3-vrA4W0

7. Over-the-counter
 Melatonin
o Hormone dietary
supplement
 ZzzQuil
o Antihistamine
Prescription
 Ambien
o Sedative/hypnotic
 Lunesta
o Hypnotic

8. Reduce feelings of stress.
More effective at improving sleep quality
than similar low-impact exercises.
Works to benefit many chronic health
conditions that are at the root of
sleeplessness.
Addresses internal energy weaknesses
and imbalances.
Tai Chi

9.  Ancient Chinese
tradition practiced as a
gentle form of exercise
 Slow and focused
movement
accompanies by deep
breathing
 Constant motion
 Noncompetitive
 Self-paced
 Stretching

10.  Improves nervous system and cortical
excitability
 Physical exertion helps to transform
inadequate sleep to deep and refreshing
 Promotes body awareness (physical &
mental)
http://www.youtube.com/watch?v=7_UZlmjw_Ws

11. Patients with chronic heart failure often
experience insomnia – which can impair
heart function.
All patients in the study were on maximal
medical therapy.
Correlations were seen between improved
sleep stability and improved quality of life.
12 weeks of tai chi training were given.
http://www.ncbi.nlm.nih.gov/
pubmed/17689142

12. Objective
To assess the effects of a 12-week Tai Chi exercise
program on sleep using the sleep spectrogram, a method
based on a single channel electrocardiogram – derived
estimation of cardiopulmonary coupling, previously shown
to identify stable and unstable sleep states.
Methods
Analyzed electrocardiogram data in patients with heart
failure. Two groups were studied: one receiving the usual
care, and the other getting Tai Chi training in addition.

13. Results
At 12 weeks, patients in the Tai Chi group showed
significantly decreased time in unstable sleep compared to
the usual care group.
Conclusions
Tai Chi exercise may enhance sleep stability in patients
with chronic heart failure. This sleep effect may have a
beneficial impact on blood pressure, heart rate and quality
of life. Further research is suggested to determine if any
one component of Tai Chi is responsible for the observed
benefit.

14. Control group received standard medical
treatment; test group was given 12 weeks
of tai chi training in addition to standard
treatment.
Examined the changes in pain, muscle
strength, balance, and physical
functioning.
Relatively new intervention to manage
arthritis symptoms.
http://www.ncbi.nlm.nih.
gov/pubmed/12966613

15. Objective
Study examined the changes in symptoms and physical
characteristics in older women with osteoarthritis at the
completion of a 12-week tai chi exercise program. The
Sun-style variation of tai chi was used because it is very
suitable for geriatric exercise.
Methods
Outcome variables were physical symptoms and fitness,
body mass index, cardiovascular functioning, and
perceived difficulties in physical functioning.

16. Results
Compared to the control group, the Tai Chi group had 35%
less pain, 29% less stiffness, 29% more ability to perform
daily tasks.
Conclusions
The control group reported no change or even worse
physical functioning. Tai Chi exercise is effective in
improving arthritic symptoms, balance, and physical
functioning.