Sleep: A Miraculous Medicine for Mental Health

From tmv.in/article

Sleep is a tranquil world hidden behind closed eyelids. It is a wonderful boon that allows us to forget the day’s toil and the anxieties that haunt the mind, preparing us for the promise of tomorrow. However, in the silence of the night, while most are lost in deep slumber, some fight a losing battle with time that refuses to move. When those sleepless hours pass heavily, a person loses more than just physical energy; they lose their mental equilibrium. When the turbulence of emotions drives sleep away, that very insomnia pushes the mind further into darkness. This is not merely a lack of rest for the eyes; it is a deprivation of the peace the soul requires.

Even when surrounded by loved ones or resting on a luxurious bed, sleep remains a natural response that must originate from within the brain. Insomnia isolates an individual. It creates an internal void, a fear of the unknown tomorrow, and a state where one loses patience over the smallest matters. These factors surround us like a dark cycle. Sleep is not just a time when the body shuts down; it is a moment when we practice self-love for our minds. Therefore, losing sleep means gradually losing our joy and enthusiasm. Only when we recognize sleep as a vital medicine can we return to a state of complete mental health with a smile.

The Heavy Mornings of Today’s Youth

For the current generation of young people, the primary reason for the distance from sleep is a lifestyle inextricably linked with technology. Smartphones, social media, and Over-the-Top (OTT) platforms have imprisoned the youth in a virtual world. Hours spent scrolling through reels or binge-watching web series cause time to slip away unnoticed. The "blue light" emitted from mobile screens deceives our brains into believing it is still daylight. Consequently, the production of melatonin , the hormone that induces sleep, decreases. Even if the eyes are exhausted, the brain remains alert. This phenomenon is now widely recognized as "Digital Insomnia."

Another major contributor is "Revenge Bedtime Procrastination." Young people, who find no personal time during the day due to the pressures of studies, jobs, or household chores, sacrifice their sleep for a sense of "freedom." They utilize the quiet hours after everyone else has gone to bed for activities they enjoy, chatting, gaming, or simply thinking. Over time, this reduction in sleep becomes a chronic habit. Compounding this is FOMO (Fear Of Missing Out) ; the anxiety that they might miss a new update on social media keeps them in a state of constant alertness.

The career and educational pressures created by today’s competitive world are also eroding sleep. Overthinking the future, fear of exams, or looming office deadlines increase anxiety among the youth. Due to this mental stress, even when they reach the bed, the brain is unable to rest. Furthermore, changing dietary habits, specifically the consumption of high-caffeine beverages like coffee and energy drinks late at night or late-night binging on junk food, are completely disrupting the body’s internal biological clock, known as the circadian rhythm .

Finally, social and physical changes are impacting the sleep of young people. Staying up late on weekends and sleeping in during the day causes a lack of sleep on Sunday nights, leading to severe fatigue on Monday mornings. These undisciplined sleep schedules damage the brain's "sleep fuel." Insomnia causes more than just tiredness; it leads to irritability, lack of concentration, obesity, and severe mental health issues like depression at an early age.

Insomnia vs. Sleep Deprivation

As Dr. Lauren Waterman explains, there is a significant distinction between these two terms. "Sleep deprivation" occurs when outside circumstances, such as a crying baby or loud noises, prevent you from sleeping even though your brain is ready and willing. This is dangerous for physical health and heart longevity.

In contrast, "insomnia" is a change occurring inside the human brain. Here, despite having the opportunity to sleep, internal systems keep the individual awake. Interestingly, the brains of those with chronic insomnia often adapt to condense high-quality sleep into a shorter duration.

The Science of Sleep Cycles

During sleep, we actually wake up approximately 10 to 15 times every hour. This is an evolutionary trait dating back to our ancestors. While sleeping in caves or forests, the brain performed these micro-wakes to sense danger. These brief moments of alertness are also why we don't fall out of bed. Healthy sleepers do not remember these instances, but those suffering from insomnia notice every tiny micro-wake and begin to worry: "I can’t get back to sleep." This very anxiety acts as a stimulant, keeping them awake further.

Melatonin: The Light-Sensitive Hormone

Melatonin is a hormone naturally released by the brain as darkness falls. It signals the body that it is time to rest. However, in the modern era, the blue light from phones and computers obstructs this production.

Caution is particularly necessary regarding melatonin supplements . They are extremely sensitive to light. If exposed to light, they can become deactivated and lose their efficacy. Melatonin is only truly effective when kept in airtight, light-resistant foil packets. Otherwise, the tablets you consume may essentially be "empty" or inactive.

In India, the market for melatonin is expanding rapidly due to the rise in IT jobs and smartphone usage. It is also used under medical supervision for children with conditions like Autism to help regulate sleep. By 2026, it is expected to be even more widely available in pharmacies and online platforms like Apollo or Amazon in the form of gummies and tablets.

Warnings:

Pregnant women, individuals with diabetes, or those taking blood pressure medication should never consume melatonin without a doctor's advice. Recent studies warn that long-term use (over a year) may be linked to cardiovascular issues. It is best to choose supplements in foil packaging rather than clear bottles.

Pavlov's Theory and the Bedroom

Scientifically, a process called "Classical Conditioning" governs our sleep. Ideally, the moment you enter the bedroom, you should feel sleepy. However, for insomniacs, using the bed for work, phone scrolling, or arguments conditions the brain to view the bedroom as a place of "alertness."

This explains why someone might feel sleepy on the sofa but becomes wide awake the moment they hit the bed. By restricting the bedroom strictly to sleep, we can "reprogram" the brain to associate the bed with rest once again.

Tiredness vs. Sleepiness

Many confuse these two states. "Tiredness" (Fatigue) means having no energy or motivation to do work. "Sleepiness," however, means your eyes are closing and you are on the verge of nodding off.

Insomniacs often feel tired all day, but they do not feel "sleepy." This is because a chemical in the brain called orexin may be too active, keeping the brain in a state of hyper-arousal. This is famously termed as being "Tired but Wired."

The 15-Minute Golden Rule

If you have been in bed for 15 to 20 minutes and cannot fall asleep, do not force yourself to stay there. You should immediately get up, go to another room, and engage in a mundane activity, like reading a boring book. Return to bed only when you feel genuinely "sleepy." This prevents the habit of lying in bed for hours in distress and helps break the association between the bedroom and wakefulness.

Sleep Fuel: The Energy for Rest

From the moment we wake up in the morning, the brain begins to accumulate a chemical often referred to as "Sleep Fuel" (Adenosine). The more this fuel builds up, the faster we fall asleep at night.

Napping during the day "burns" this fuel, leaving an insufficient amount for the night. Additionally, waking up at the same time every morning is crucial for setting our internal "Body Clock." Sleeping in on Sundays makes it difficult for the fuel to accumulate properly for Sunday night, leading to the dreaded "Monday Morning Blues."

CBT-I: The Real Cure for Insomnia

While many resort to sleeping pills, these are merely temporary fixes. Cognitive Behavioural Therapy for Insomnia (CBT-I) is a permanent solution. It removes the fears associated with sleep and "re-programs" the brain. Through techniques like sleep compression and disciplined habits, one can regain the ability to sleep without medication. This therapy also significantly helps in reducing symptoms of mental health issues like depression.

When to Consult a Professional?

If sleep problems persist for more than three months and interfere with your daily life, you must consult a specialist. Identifying and correcting insomnia triggered by minor stress in its early stages prevents it from becoming "Chronic Insomnia." Sleep is not merely rest; it is a vital process that "cleanses" our brain. Therefore, it is everyone's responsibility to prioritize sleep and live a healthy life through disciplined habits.

https://tmv.in/article/sleep-a-miraculous-medicine-for-mental-health-date=2026-02-12

Is your melatonin supplement unable to make you sleep?

From mb.com.ph

Natural ways to get good sleep 

At A Glance

• Insomnia sufferers experience poor memory, slow responses to stimuli, brain fog, confusion, difficulty concentrating, mood alterations, anxiety, depression, and decreased productivity in school, work, or other activities.

Are you having difficulty falling asleep or staying asleep throughout the night? The effects of insomnia may vary from person to person suffering from this condition. For some, it could be an inconvenience, but for others, it can have a major impact on their lives.

Every single person, regardless of age, gender, or race need quality sleep for the body to function optimally and to stay healthy by decreasing the risk of developing illnesses. Having trouble falling asleep or waking up in the middle of the night despite being able to fall back to sleep or waking up too early, even before the alarm goes off, and being unable to fall back to sleep can leave one feeling tired, unwell, sluggish, or sleeping during the day.

Insomnia sufferers experience poor memory, slow responses to stimuli, brain fog, confusion, difficulty concentrating, mood alterations, anxiety, depression, and decreased productivity in school, work, or other activities.

In 2025, Adam V. Benjafield and colleagues conducted a systematic literature review-based analysis of 1,562 potential records and 18 studies with 262,582 participants to estimate the global prevalence and burden of insomnia. Approximately 852,325,091 adults were estimated to have insomnia. The number is tantamount to 16.2 percent global prevalence. As if the number wasn’t big enough, the problem gets bigger as 414,967,941 individuals have severe insomnia. That is around 7.9 percent global prevalence. Furthermore, their research revealed that insomnia and severe insomnia were more prevalent among the female population across all age groups.

Perhaps you belong to this significant number of people suffering from insomnia or worse, severe insomnia. You may have experienced taking melatonin supplements that may have worked initially, but have now failed to put you to sleep or give you that much-needed, sustained, good-quality sleep. What went wrong?

Synthetic melatonin found in melatonin supplements will help with short-term sleep issues, such as when you need to get back on your sleep schedule while recovering from time zone differences post-travel or jet lag, or when you schedule changes from night to day shift or vice versa. Melatonin supplementation, however, is not made for long-term use. Neither is this cut out for chronic insomnia treatment. Melatonin supplements are not sleeping pills or medications that knock you out. These are synthetic hormones that are supposed to help regulate the circadian rhythm or your sleep-wake cycle on short term basis.

The American Academy of Sleep Medicine recommends strategically timed melatonin treatment for some issues related to sleep timing, like jet lag or shift work disorder, but their published practice guidelines advise clinicians against using melatonin in adults to treat chronic insomnia.

According to Dr. Jennifer Martin, in February 2021, a member of the American Academy of Sleep Medicine board of directors, a professor of medicine at the University of California Los Angeles, and a clinical psychologist, “Melatonin isn’t a ‘one-size-fits-all’ solution to nightly sleep trouble. People who have difficulty sleeping should try making changes in their bedtime routine and environment first, and if that doesn’t help, or their insomnia becomes chronic, they should work with their medical provider to find the best treatment option.”

In addition, Dr. Jennifer warned: “Another limitation of melatonin is that over-the-counter supplements aren’t regulated by the US Food and Drug Administration. Therefore, there’s no way to be sure how much melatonin is in the supplement, unless the product label has the USP Verified mark, which indicates that the formulation meets the requirements of the US Pharmacopeial Convention.”

The side effects of melatonin supplementation are headache, dizziness, nausea, drowsiness during daytime, vivid dreams, nightmares, mood alterations, stomach upset, changes in bowel movements, loss of appetite, urinary incontinence, risk for falls and injuries, seizures, confusion, reduced alertness, and can interfere with some medications such as blood thinners; birth control; seizure, diabetes, and hypertension medications; immunosuppressants; and other medications that are metabolized by the liver.

Since your melatonin supplements didn’t do the trick, here are natural ways to get better sleep.

First, nourish your gut microbiome with a variety of fresh vegetables, fruits, and whole grains. The fiber and plant chemicals from these plant food sources will feed the beneficial bacteria in your intestines. Specific microorganisms play a huge role in helping the body produce the sleep hormone melatonin.

It is also important to increase your intake of tryptophan-rich food from plant food sources like bananas, soy, mushrooms, broccoli, peas, oats, and leafy greens like our local and readily available malunggay, kangkong, and pechay. Tryptophan is needed for the production of melatonin.

Second, be physically active throughout the day. One of the reasons why we can’t sleep is that the body is not tired enough. Your brain may be exhausted, but your body also needs to expend energy throughout the day. Exercising during the daytime or at least three hours before bedtime will do wonders for sleep regulation. We are all busy, but we can try to be more intentional in taking 10- to 15-minute walking cycles at least two to three times a day, and schedule at least two hours of strength and conditioning training a week. Whatever works for you, as long as you get moving.

“Training during the day will improve sleep by stabilizing the nervous system and by reducing stress,” explains strength and conditioning coach Royan Hernandez. “This will help your body fall asleep naturally by creating a healthy physical fatigue that will, in turn, improve sleep depth and better recovery without relying on supplements.”

Exercise also helps in the production of the mood-stabilizing hormone, serotonin, which is a precursor for the sleep hormone, melatonin.

Instead of relying on pills to put you to sleep, try to be mindful of your nutritional intake and be more physically active. These two will surely make a significant impact on your sleep.

https://mb.com.ph/2026/02/10/is-your-melatonin-supplement-unable-to-make-you-sleep

Many people sleep worse in winter. Here's what experts want you to know

• From businessinsider.com
• Winter insomnia affects sleep quality during colder months.
• Causes include reduced daylight and stress from the holiday season.
• Bright light exposure and light therapy can help manage symptoms.

It's normal to feel sluggish during the winter. Cold temperatures and fewer hours of sunlight can mean less time outdoors and more time staring at our screens. 

For some people, these cold-weather habits may contribute to a sleep disruption, known as winter insomnia. This isn't a clinical condition, but it might begin or worsen during the winter months.

"Although disturbances can vary, people commonly experience an increase in middle-of-the-night awakenings, waking up earlier than intended, difficulty falling asleep, or restless sleep," Dr. Nicole Moshfegh, PsyD, clinical psychologist and director of We Rise Psychology, Inc., told Business Insider. She explained that winter insomnia can be caused by a change in your mood or energy level, which affects your ability to unwind before bed or calm your mind when you wake up during the night.

Below, we talked to sleep experts about the signs of winter insomnia, what makes it worse, and what you can do if it's affecting your ability to get a good night's rest.

                                                                                                          Filmstax/Getty Images

Are you experiencing winter insomnia?

Most adults need seven to nine hours of sleep for optimal health. But it's easy to overlook the quality of your sleep or how long it takes for you to fall asleep.

"People who experience winter insomnia have trouble falling and staying asleep, or getting restful sleep during the winter months," Dr. Raj Dasgupta, chief medical advisor for Sleepopolis, told Business Insider. "They usually notice more night-time awakenings, lighter sleep, or a shift in their sleep timing."

He explained that winter insomnia is not a formal diagnosis. Instead, it's "a seasonal pattern of insomnia symptoms most likely from changes in light exposure, routine, and behaviour during winter," he added.

Dr. Jade Wu, a board-certified sleep psychologist and Mattress Firm sleep advisor, agreed, saying there are no clinical signs to differentiate winter insomnia from other types of insomnia you might experience throughout the year.

"In some ways, it's easier to have insomnia in the summer due to the longer daylight late into the evening hours, which stimulates our circadian alerting signals," she said. These signals tell us when to wake up and be alert.

"But in winter, people are more likely to be sedentary and not have enough light exposure, so this can make them more vulnerable to insomnia and circadian problems," she said. Another factor contributing to poor sleep is our eating habits, such as reaching for certain foods out of comfort or convenience.

Causes of winter insomnia

"With reduced daylight, we have less outside signalling for our brains to know when it's day versus night, which can cause our circadian rhythms to become less strong or stable," Wu explained. "A less stable circadian rhythm can disrupt sleep quality."

Some people try to compensate for the lack of sunlight by relying on bright indoor lighting, which leads to greater alertness in the evening and difficulty falling asleep. "Over time, these shifts can disrupt the circadian rhythm and make sleep timing feel less predictable," Moshfegh said.

Less exposure to natural light, especially in the morning, may also contribute to seasonal mood changes, such as anxiety, depression, or seasonal affective disorder (SAD), Dasgupta noted. Signs of SAD include feeling depressed or being unable to find pleasure in previously enjoyable activities.

"Depression includes many physical symptoms like fatigue, sluggishness, and changes in appetite and sleep," Wu said. You may also notice mental symptoms, such as reduced motivation or difficulty concentrating.

"Because sleep and mood have a bidirectional relationship, the lower our mood, the more we experience sleep disturbances and vice versa," Moshfegh said. Both she and Dasgupta emphasized that the stress of the holiday season, combined with irregular schedules, increased alcohol use, and cold and flu season, can get in the way of healthy habits like exercising or cutting down on takeout orders.

"Many people experience increased loneliness, family challenges, grief, and pressure around goals and self-improvement during this time of year," Moshfegh said. "These experiences can all cause and contribute to stress, which is one of the most potent disruptors of sleep."

How to cope with winter insomnia

There are several ways to minimize sleep disruptions. "The most powerful tool we have is bright light exposure, which means being outdoors and being near brighter windows when you have to be indoors," Wu said.

If clouds are in the forecast or you work in low-light conditions, one option is to use a bright light therapy light box. "Make sure to check with your doctor before using a light box, because it can cause significant problems for some people," she said.

https://www.businessinsider.com/winter-insomnia-signs-causes-how-to-sleep-better-2026-2

From doomscrolling to poor sleep: Areas that could lead to cognitive decline identified

From digitaljournal.com

A February 2026 report on risk-increasing behaviour among young adults identified doomscrolling and AI’s cognitive offloading as the habits that can severely increase brain aging. 

These findings come from the industry group Ben’s Natural Health, who have documented behavioural trends among young adults and assessed their potential health and psychological risks.

The key findings from the review are:

• Doomscrolling increases the chances of insomnia by 59%, while sleep deprivation is linked to a higher risk of dementia.
• The faster cognitive decline is connected to the diet based on ultra-processed foods and high reliance on fast food and sugary drinks.
• Chronic urban exposure to air and noise pollution can lead to a 14% increase in dementia risks. 

What exactly are these common habits and how do they accelerate brain aging, possibly increasing the risk of dementia and other related illnesses?

Using phones a lot, especially before bedtime, can hurt sleep quality, and poor sleep on its own can make attention, memory, and decision-making worse. — © AFP Nelson ALMEIDA

‘Revenge’ Bedtime Scrolling or Doomscrolling

‘Revenge’ social media scrolling in bed is very common now, as people try to catch up on the missed relaxation time, but the long-term effects of this habit carry significant risk. Each hour spent staring at screens in bed increases the likelihood of insomnia by 59% and leads to less sleep overall. These hours catch up fast, upping the chances of dementia in the future.

Chronic insomnia and cognitive decline share a bidirectional relationship, where poor sleep accelerates cognitive impairment, and cognitive decline can worsen sleep.

The full impact is:

• Insomnia risk increase: 59%
• Less sleep: 24 minutes on average
• Long-term effects: increased dementia risk

AI Cognitive Offloading

While making AI write first drafts, schedules, and even big decisions saves time, experts warn that the constant habit of it reduces critical thinking skills. Evidence suggests that over-reliance on Artificial Intelligence (AI) can lead to a form of cognitive decline, often referred to as “cognitive atrophy,” particularly affecting critical thinking, memory retention, and problem-solving skills.

Without the routine problem-solving that AI presence removes, the human brain doesn’t get enough activity that can lead to a faster cognitive decline.

Sitting All Day

Even when paired with gym and regular exercise, sedentary behaviour increases dementia risks by 17% on average. Long sitting coupled with TV-viewing almost doubles the chances, increasing them to 31%.

Ultra-Processed Foods (UPF) as the Default Diet 

A large study of almost 11,000 adults found the link between UPF consumption and executive function decline. Impaired executive function means difficulty with cognitive skills that control planning, organizing, decision-making, and emotional regulation, leading to struggles with daily tasks like starting projects, managing time, staying focused, controlling impulses, and adapting to changes.

Fast food, sugary drinks, and packaged snacks are rich in UPF ingredients, and eating them daily affects not only people’s stomachs but also the blood vessels in their brains.

Chronic Urban Exposure

The urban environment is an unavoidable reality for millions of people, but it also affects dementia risks every day. Systematic reviews of medical studies found that both noise and light pollution are connected to raised dementia risks, and constant noise exposure to traffic increases it by around 14%.

Undertreated Hearing Loss

With modern technology able to raise the sound volume to almost any level, many adults miss the first signs of hearing loss. Without assessment, risks increase fast, and hearing intervention slows the cognitive decline (by up to 48% in just 3 years).

https://www.digitaljournal.com/life/from-doomscrolling-to-poor-sleep-areas-that-could-lead-to-cognitive-decline-identified/article 

Experts reveal the ancient wellbeing practice proven to help fight insomnia during menopause — and how to do it

From tomsguide.com

By Frances Daniels

The benefits are massive for better sleep in older adults 

Major hormonal changes and sleep do not mix well, and one of the biggest changes a woman can face is menopause.

While there are many symptoms of menopause, trouble sleeping is one of the most common. For some women, menopause insomnia can be caused or worsened by night sweats, hot flashes, and nocturia. For others, the triggers aren't so clear cut.

There are ways to beat menopausal sleep challenges, including Cognitive Behavioural Therapy for Insomnia (CBT-i) and HRT, but these can be costly.

More focus has been placed on finding alternative, cheaper and more natural methods in recent years, and one of the frontrunners so far is Tai Chi.

In fact, a study recently discovered that Tai Chi is nearly as effective as CBT-i for helping older adults to manage their insomnia.

To learn more, we spoke to experts in sleep disorders, menopause, and Tai Chi for their thoughts on how this ancient Chinese practice can help people to fight off insomnia triggered by menopause. Here's what they said...

Dr Audrey Wells

Board-Certified Sleep Doctor

Dr Audrey Wells is the Chief Medical Officer of SLIIP, a healthcare company that offers sleep consultations online via video. Dr Wells is board-certified in sleep medicine and is an advocate for woman's sleep health.

Dr Alyssa Dweck

Board-Certified Gynecologist

Dr. Alyssa Dweck is a board-certified gynaecologist. She is a certified menopause provider and serves as the Chief Medical Officer at Bonafide Health.

Dr Michelle Sands

Naturopathic Physician

Dr. Michelle Sands is a licensed naturopathic physician (ND) and is board-certified in anti-aging medicine. She specializes in women' health, particularly female hormones. She is the founder and CEO of Glow Natural Wellness.

How Tai Chi reduces insomnia during menopause

Many women's health experts endorse Tai Chi for its low intensity, accessibility, and stress relief. As Dr Alyssa Dweck explains, other studies prove that mind-body exercises such as Tai Chi positively influences sleep quality during menopause.

"Mind body exercises can improve sleep through reducing anxiety and depression, both of which are related to menopause and related sleep disruption," says Dr Dweck.

"This practice, including Tai Chi, decreases fatigue which may help regulate sleep-wake cycles."

(Image credit: Getty Images)

Tai Chi doesn't cause cortisol spikes

According to the Dr Dweck, another plus is Tai Chi's suitability for middle and older-aged adult, even among those with a lower fitness level.

'Instead of asking women to sit still and 'empty their minds', which rarely works when hormones are shifting, it gives the brain something gentle and rhythmic to focus on'

Dr Michelle Sands, women's health specialist

Dr Michelle Sands, a women's health specialist at Glow Natural Wellness, agrees. "Unlike high-intensity workouts, tai chi doesn’t spike cortisol. For many women in midlife, late-day intense exercise actually worsens insomnia.

"Tai chi supports movement, circulation, and relaxation without overstimulating the system."

Accessibility isn't the only benefit that comes from the martial art's low intensity; its gentleness also helps to ease the common menopausal symptoms of night-time anxiety and frequent wakings.

"The slow, intentional movements combined with steady breathing signal safety to the nervous system," says Dr Sands.

"Instead of asking women to sit still and 'empty their minds', which rarely works when hormones are shifting, it gives the brain something gentle and rhythmic to focus on."

(Image credit: Getty Images)

Sleep experts are highlighting the positive effects on menopause insomnia too. Board-certified sleep doctor at Sliiip Dr Audrey Wells explains that menopause increases activity in the sympathetic nervous system (which triggers fight-or-flight response). Tai Chi heightens the parasympathetic system (which calms the body after stress).

According to Dr Wells: "Tai Chi combines slow movement, breath regulation, and focused attention, which lowers cortisol, improves parasympathetic tone, and reduces cognitive and physical hyperarousal, all major drivers of menopausal insomnia."

The longterm sleep benefits of Tai Chi

Dr Dweck tells us there's plenty of long-term sleep benefits to practicing Tai Chi, such as educed anxiety and depression, as well as more indirect positive results.

"If sleep is improved, downstream effects can be associated with reduced risk of heart disease, cognitive decline and general well being," she points out.

Long lasting results

However, benefits aren't always instant as the study shows that Tai Chi was initially an inferior method to CBT-I at managing insomnia, but non-inferior after 15 months of practice. So why did it become more effective after a year's worth of practice?

According to Certified Menopause Coach at Cape Concierge Physical Therapy Kara McKeown, unlocking all the sleep benefits of Tai Chi requires consistency.

"The longer you practice Tai chi, the easier it becomes to enter the meditative state that it can induce," she explains.

"You can get the benefits in a shorter period of time and the results are long lasting. While the insomnia study itself was only for a 12 week period, the benefits remained at a 24-month follow up."

(Image credit: Getty Images)

Dr Sands agrees. "Over time, consistent practice improves sleep quality, stress resilience, balance, and overall body awareness," she says.

"Chronic insomnia is rarely just a sleep problem—it’s a whole-body stress pattern. Tai chi helps unwind that pattern over months, not just nights."

According to Dr Sands and McKeown, long-term advantages are also seen because of a very simple reason: People stick with Tai Chi.

"It’s low-impact, accessible, and doesn’t punish your joints or nervous system," says Dr Sands.

"It is sustainable for most people in that it doesn't require much for space or equipment and is cost effective," McKeown explains. "Once the techniques are learned, they can be performed without being in a class or with an instructor."

Effective, but not a complete solution for all

While Dr Wells agrees that Tai Chi is an excellent foundation for many people with menopause, it's not a "complete solution" for everyone as some symptoms can be too severe for Tai Chi to treat alone.

"Tai Chi works best as part of a layered approach rather than a standalone fix," the sleep doctor says.

"Women with severe insomnia, untreated sleep apnoea, significant depression or anxiety, trauma-related sleep disruption, or intense hot flashes may also need CBT-I, targeted medical treatment, or hormone therapy."

How to practice Tai Chi to manage insomnia during menopause

Dr. Mao Shing Ni

Tai Chi Master and Chinese Medicine Doctor

Dr. Mao Shing Ni (Dr Mao) is a doctor of Chinese medicine, and a Tai Chi master and instructor who has authored books on Harmony Tai Chi and managing menopause symptoms.

If you're thinking of using Tai Chi to help ease menopause insomnia but aren't sure where to start, we've called upon Dr. Maoshing Ni, a Tai Chi master and author of exercise program Dr. Mao's Harmony Tai Chi: Simple Practice for Health and Well-Being to answer some common questions.

First of all, what exactly is Tai Chi? "Tai Chi is a traditional Chinese mind–body practice based on the Taoist principles of balance, flow and harmony," says Dr Mao.

"It combines slow, flowing movements with breath and focused awareness."

However, he explains that some forms of Tai Chi, such as the physically-demanding, martial arts-oriented styles, are not suited for menopause-related fatigue and insomnia.

(Image credit: Getty Images)

Choosing the right Tai Chi practice for menopause

"Practices that emphasize slow transitions, soft joints, and coordinated breathing—rather than strength or martial precision—are ideal during times of hormonal fluctuation," he advises.

"For example, Harmony Style Tai Chi combines the best of Chen, Yang and Wu for health and balance."

To get the sleep-boosting benefits of Tai Chi, Dr Mao recommends practicing in the morning or late afternoon, up to fours before bedtime.

"This timing helps discharge stress, regulate cortisol, and transition the body into parasympathetic (rest-and-digest) mode without overstimulating the system right before sleep," he suggests.

Dr. Mao’s Harmony Tai Chi online video instruction is tailored towards fatigued days and menopause symptoms. It integrates Traditional Chinese Medicine principles with accessible movement for improving sleep naturally.

Another natural method that Dr Mao recommends to ease menopause insomnia is guided meditation.

"Train the mind to let go of words, thoughts, and images as you consciously welcome inner awareness and the stillness of deep sleep."

How to improve sleep during menopause

As Dr Wells mentions above, Tai Chi is beneficial but not a one-size-fits-all solution for menopause insomnia. "In menopause, sleep improves when the environment supports cooling, predictability, and nervous system safety."

"That means keeping your bedroom cool and dark, using breathable bedding, avoiding alcohol close to bedtime, maintaining consistent sleep and wake times, and getting morning daylight exposure."

Dr Wells still thinks Tai Chi is an invaluable way to treat the sleep challenges that come with menopause, though.

"Regular movement, stress-reducing practices like Tai Chi or yoga, and addressing hot flashes or sleep apnoea medically are just as important as traditional ‘sleep hygiene’ tips."

https://www.tomsguide.com/wellness/sleep/experts-reveal-the-ancient-wellbeing-practice-proven-to-help-fight-insomnia-during-menopause-and-how-to-do-it