Inflammation is a major contributor to numerous diseases, with stress, poor sleep, and insomnia being some common factors that fuel inflammation throughout the body. Insomnia, in particular, has been linked to increased risk for depression, medical conditions, and mortality. However, a recent study published in Biological Psychiatry has shown that a simple, non-prescription treatment for insomnia can help reduce inflammation levels in older adults over 55 years of age.
This study’s findings reveal that interventions which target sleep can reduce inflammation and should be seen as part of a three-pronged approach, along with diet and physical activity, to promote overall health and potentially reduce the risk of age-related morbidities such as depression.
Study Structure
Researchers recruited 123 older adults with insomnia and assigned them to undergo one of three types of classes: cognitive-behavioral therapy for insomnia, the movement meditation tai chi, or a sleep seminar which acted as a control condition.
Tai chi is a lifestyle intervention method. It targets stress which can lead to insomnia, while also reducing inflammation by reducing the expression of inflammation at the cellular level and reversing the activation of inflammatory signaling pathways. The reduction of cellular inflammation was maintained during the 16-month follow-up period.
Meanwhile, participants in the sleep seminar classes experienced no significant changes in inflammatory markers, as expected.
Overall, this study highlights the importance of treating sleep issues through behavioral approaches that can improve sleep, reduce stress, and thereby improve overall health.
Tai Chi: A Gentle and Holistic Solution
Tai chi is a form of low-impact, slow-moving exercise that originated in ancient China. This practice combines gentle physical movements with mindfulness techniques, deep breathing, and relaxation, often referred to as “meditation in motion”. The benefits of tai chi extend beyond improving sleep – it has been found to have a positive impact on flexibility, muscle strength, balance, and overall mental well-being.
Tai chi is suitable for people of all ages and fitness levels, making it highly accessible for everyone to practice. You can find local tai chi classes easily online or through community centers, and there are various online resources available if you’d like to learn basic tai chi exercises at home. To get the most out of your tai chi practice, aim to incorporate 15-20 minutes into your daily routine.
As an added bonus, tai chi can be easily practiced together with loved ones as a fun and social activity, while also enjoying the benefits it provides.
Additional Tips for Improved Sleep
1. Establish a sleep schedule: Commit to a regular sleep schedule by going to bed and waking up at the same time each day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep at night.
2. Create a bedtime ritual: Engage in relaxing activities, such as reading or taking a warm bath, about an hour before bedtime. This sends a signal to your brain that it’s time to wind down and prepare for sleep.
3. Watch what you eat and drink: Avoid heavy meals, alcohol, and excessive caffeine close to bedtime. These can disrupt your sleep, making it difficult to fall asleep or stay asleep throughout the night.
4. Ensure a sleep-friendly environment: Make your bedroom conducive to sleep by investing in a comfortable mattress and pillow, eliminating noise and light, and keeping the room cool.
5. Stay active during the day: Incorporate daily physical activities, be it a walk, exercise, or sports to help you stay fit and active; this also helps in promoting better sleep.
Bottom Line
Inflammation is often at the root of disease. Taking steps to combat inflammation throughout your body, including addressing sleep issues through lifestyle changes and activities like tai chi, can significantly improve your overall health and help reduce the risk of age-related health problems. Give tai chi a try, alongside other healthy habits like maintaining a regular sleep schedule and staying physically active during the day, to increase your chances of a good night’s sleep and keep inflammation under control.
