You’re tired, the lights are out, and somehow your mind is just getting started. Or you fall asleep easily, only to wake in the middle of the night and struggle to settle back down.

For those seeking better rest, tai chi and qigong may offer gentle support. Research suggests that these practices may improve sleep quality, particularly among middle-aged and older adults. Both practices combine movement, focused attention, and breathing, offering a way to stay physically active while making room for relaxation.

What research tells us about tai chi

In a 2021 randomized clinical trial published in JAMA Network Open, 320 adults aged 60 or older with chronic insomnia were assigned to tai chi, conventional exercise, or a control group that received neither program.

After 12 weeks, both active groups showed improvements as measured by wrist-worn activity monitors. Compared with the control group, participants spent less time awake at night, woke less frequently, and spent a greater proportion of their time in bed asleep. The improvements were similar for tai chi and conventional exercise, making tai chi a promising option for those seeking gentler, more meditative movement.

A 2025 study published in The BMJ compared tai chi with cognitive behavioral therapy for insomnia (CBT-I) in 200 adults aged 50 and older. CBT-I, the first-line treatment for chronic insomnia, produced greater improvement after three months. However, at the 15-month assessment, tai chi met the study’s criteria for being comparably effective at reducing participants’ reported insomnia severity. The findings suggest that tai chi’s benefits for insomnia may develop over time.

There are other reasons to keep practicing. The National Center for Complementary and Integrative Health reports that tai chi may improve balance and help prevent falls in older adults. Learning to move with greater steadiness and ease gives the practice value beyond bedtime.

What about qigong?

Qigong also shows promise for improving sleep. A  2025 systematic review combined data from 15 randomized trials involving 1,074 older adults. Overall, participants practicing qigong reported better sleep quality than those in comparison groups.

The researchers rated the evidence as low certainty because of limitations in study quality and substantial differences among the trials. Benefits were clearer for some forms of qigong than for others. These findings are encouraging, but more research is needed to clarify which approaches help most.

Why might gentle movement support sleep?

Researchers are exploring how physical activity, relaxation, and focused attention improve sleep. Both tai chi and qigong integrate these elements, although the precise contribution of each is still being studied.

The National Center for Complementary and Integrative Health describes qigong as coordinating posture, movement, breathing, and attention. In practical terms, this offers a structured opportunity to slow down, notice tension, and return your attention to what you’re doing. That pause can be a welcome part of the day, whether or not the next night’s sleep is noticeably different.

Making room for practice

Think of tai chi or qigong as a practice to develop over time. Studies reporting sleep benefits generally involved regular sessions over weeks or months. Give yourself room to learn and become comfortable with the movements.

Begin with a qualified instructor and a manageable routine. A short daily session can help establish the habit; build gradually as your familiarity grows. Along the way, notice what you enjoy—the movement, the quiet attention, or the chance to practice with others.

While persistent sleep difficulties deserve medical attention, tai chi and qigong may fit into a broader approach that includes appropriate treatment and healthy sleep habits.

To start, give yourself regular opportunities to move gently, breathe comfortably, bring your attention to the present moment, and relax. Better rest is one of the benefits that may follow—and there can be much to appreciate along the way.

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Take a step toward health and well-being with the Tai Chi Foundation

Over 250 Tai Chi Foundation-affiliated instructors teach tai chi classes in 20 cities worldwide, helping to make the world a healthier, more mindful place.

TCF offers live online courses, so you can join guided sessions from home. These virtual classes offer unique opportunities to connect with experienced instructors, ensuring you receive personalized guidance and feedback. For those who prefer a more hands-on experience, check out the in-person course offerings at TCF’s affiliated local schools.

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By J Russo

© Tai Chi Foundation 2026