Poor sleep is a common complaint among older adults. Often the elderly turn to medication which can result in other health problems.

According to a new study from UCLA, practicing tai chi chih, a Westernized version of a 2,000-year-old Chinese martial art, promotes sleep quality in older adults with moderate sleep complaints. The study is published in the online Journal of Sleep.

“Poor sleeping constitutes one of the most common difficulties facing older adults,” said lead study author Dr. Michael Irwin.

According to Irwin, about 58 percent of adults age 59 and older report having difficulty sleeping at least a few nights each week, while the vast majority do not seek help, for those who do the usual remedy is a sedative which can have serious side effects.

“It’s not uncommon for older adults to experience daytime confusion, drowsiness, falls and fractures, and adverse interactions with other medications they may be taking,” said Irwin.

For the study, 112 healthy adults were randomly assigned to one of two groups for a 25-week period. The first group practiced 20 simple tai chi chih moves, and the other participated in health education classes that included advice on stress management, diet and sleep habits. The participants ranged in age from 59 to 86

Based upon surveys filled out by the participants, the study found that the tai chi chih group showed improved sleep quality and a reduction of problems such as daytime drowsiness and inability to concentrate, compared with those receiving health education. Overall, the tai chi chih participants showed improvements in their own self-rating of sleep quality, sleep duration and sleep disturbance.

Most health professionals generally agree that physical exercise enhances sleep quality, given the physical limitations of the many elderly, rigorous exercise might not be an option. Tai chi chih, which incolves very gentle and slow movements, is an attractive exercise option for the elderly.

“It’s a form of exercise virtually every elderly person can do, and this study provides more across-the-board evidence of its health benefits,” Irwin said.

Source
UCLA
Journal of Sleep