5 gentle Tai Chi moves for a good night's sleep

Romantic fights, friendship breakups, work reviews and winter's calm chaos. After tackling it all one might hope sleep would arrive as you hit the pillow, but for many the reality is different. About 50 to 70 million Americans have sleep disorders as per a 2023 National Heart, Lung and Blood Institute report. From counting sheep to dancing the heart out, people try anything to get a good night's sleep. But now, it seems some gentle Tai Chi moves are all you need.

Tai Chi for sleep?

A study published in the BMJ, found that Tai Chi may improve sleep as effectively as the top insomnia therapy. Hong Kong University exercise physiologist Parco M. Siu and colleagues compared the first-line treatment for the sleep disorder, cognitive behavioural therapy for insomnia (CBT-I) with regular sessions of Tai Chi.




They recruited 200 ethnic-Chinese adults above 50 who lived in Hong Kong and had been diagnosed with chronic insomnia. 31 out of the 85 tai chi participants enjoyed improvements in sleep quality and duration, quality of life, mental health and physical activity level.

Here are five gentle Tai Chi moves you can try at home and enjoy a good night's restful sleep that has you waking up with a smile.

Hand Waves

Stand with your feet shoulder-width apart. Now slowly shift your weight from one leg to another while floating your arms from one side to another. This move supports rhythmic breathing and gently releases the tension in the shoulders and spine.

Wild Horse's Mane

Step one foot forward, bend your knees slightly and hold your arms in front of your chest like you are holding a ball. Then extend one hand forward and the other backwards while switching sides alternately. The motion opens up the chest and shoulders balancing the breath and movement.

Hugging the tree

Even the thought of nature can be therapeutic. Stand straight with your knees bent and curve your arms in front of you as if hugging a tree. Relax your shoulders and keep breathing steadily.

Scare the monkey

Keep your right foot forward with the left backward. Gently push one palm forward as if you're pushing a monkey away. Keep on switching your arms and doing the move in slow motion. It encourages a release of mental stress.

Closing form

While ending the session, you need to signal your body that it is safe and can rest. For this, bring your hands in front of your chest and slowly drift them down your sides.

These exercises were clinically reviewed by Dr Chris Mosunic, licensed Clinical Psychologist and Registered Dietitian for calm.com. Try out these gentle moves before sleeping and see if they truly improve your sleeping quality.

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.

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