Sleep Disorders and Movement Therapy Interventions: Targeted Approaches for Better Sleep
By- Dr Krish Kherajani, Intern, Terna Medical College Navi Mumbai &
Dr Madhav Bansal, Intern, IMS & Sum Hospital Bhubaneswar
Dr. Krish Kherajani

Dr. Madhav Bansal

Ever find yourself hitting the snooze button more times than a game of Whack-a-Mole? Welcome to the club of sleep enthusiasts who seem to have a love-hate relationship with their bedsheets. Let’s dive into the land of Z’s, where dreams run wild and alarm clocks are mortal enemies.
In the labyrinth of sleep disorders, where insomnia reigns as a relentless sentinel and sleep apnea looms like a specter in the night, the quest for rest becomes a noble endeavor fraught with frustration and fatigue. Yet, amidst the shadows of unrest, a beacon of hope emerges in the form of movement therapy interventions, offering targeted approaches to reclaim the sanctity of slumber.
Consider the plight of those afflicted by insomnia, condemned to wander the nocturnal landscape in search of elusive repose. Their minds, tethered to the ceaseless chatter of anxiety and stress, find little solace in the quiet hours of the night. But within the realm of movement therapy lies a pathway to tranquility—a gentle dance of breath and motion that soothes the troubled soul and guides it towards the shores of sleep.

Tai chi, with its fluid movements and meditative focus, offers a sanctuary of stillness amidst the chaos of the mind. Through the practice of slow, deliberate gestures, individuals can cultivate a sense of inner peace and release the burdens of the day, paving the way for restful slumber to take root.

Similarly, the ancient art of qigong harnesses the power of breath and movement to harmonize the body’s vital energies and promote balance within. With each graceful motion, practitioners are invited to surrender to the rhythm of the universe, shedding the weight of tension and fatigue that inhibits the path to restorative sleep.
Yet perhaps it is the Feldenkrais method that unveils the true essence of movement therapy—a nuanced exploration of the body’s innate wisdom and capacity for healing. Through gentle, exploratory movements guided by awareness and intention, individuals can unravel the knots of physical discomfort that sabotage their ability to find rest, paving the way for a more harmonious relationship with sleep.

But the journey towards better sleep extends beyond the realm of movement therapy interventions alone. In the symphony of circadian rhythms that governs our daily lives, the timing and duration of physical activity play a pivotal role in shaping the quality of our sleep and overall well-being.
Enter the realm of chronobiology, where the rhythms of nature converge with the intricacies of human physiology to orchestrate the dance of wakefulness and rest. By aligning our movement practices with the natural ebb and flow of the day, we can optimize our energy levels, enhance our cognitive function, and promote a sense of vitality that transcends the boundaries of sleep alone.
Consider, for instance, the profound impact of morning exercise on our ability to seize the day with vigor and enthusiasm. As the sun rises on the horizon, so too does our body’s natural inclination towards activity, spurred on by the release of cortisol—the hormone of wakefulness and alertness. By engaging in physical activity during this window of opportunity, we can harness the full power of our circadian rhythms to jumpstart our day with renewed vitality and focus.
Similarly, the strategic timing of evening exercise can serve as a potent catalyst for relaxation and rejuvenation, priming the body and mind for restorative sleep. As the day draws to a close and the rhythms of the evening unfold, gentle movement practices such as yoga or stretching can help to ease the transition from wakefulness to slumber, preparing the body for a night of deep and restful sleep.
Yet amidst the cacophony of modern life, it is all too easy to lose sight of the subtle cues and rhythms that govern our biological clock. In our relentless pursuit of productivity and progress, we often neglect the fundamental needs of our body and mind, sacrificing the sacred rituals of rest and renewal on the altar of ambition.
But let us not forget that sleep is not merely a luxury—it is a biological imperative, essential to our physical health, cognitive function, and emotional well-being. In the embrace of sleep, we find respite from the demands of the day, replenishing our reserves of energy and resilience in preparation for the challenges that lie ahead.
So, as we navigate the intricate dance of movement therapy and chronobiology in pursuit of better sleep, let us remember the profound wisdom that lies within the rhythm of our own bodies. Let us honor the innate intelligence that guides us towards balance and harmony, and embrace the transformative power of movement as a gateway to greater vitality, resilience, and well-being.
In the whimsical waltz of sleep and movement, let us remember that sometimes the best way to find rest is to simply dance our way into dreamland—with a twirl, a leap, and perhaps a snore or two along the way!
References:
1. Tai Chi and Insomnia:
– Wang, F., Eun-Kyoung Lee, O., Feng, F., Vitiello, M. V., Wang, W., Benson, H., … & Yeung, A. (2016). The effects of Tai Chi on sleep quality in Chinese American patients with major depressive disorder: a pilot study. *Behavioral Sleep Medicine*, 14(1), 73-87. doi:10.1080/15402002.2014.981820
2. Qigong and Sleep:
– Yeung, A., Chan, J., & Cheung, J. (2018). Qigong and hypertension: A systematic review of randomized clinical trials. *Journal of Alternative and Complementary Medicine*, 24(9-10), 872-878. doi:10.1089/acm.2018.0162
3. Feldenkrais Method and Sleep:
– Lundblad, I., Elert, J., & Gerdle, B. (1999). Randomized controlled trial of physiotherapy and Feldenkrais interventions in female workers with neck-shoulder complaints. *Journal of Occupational Rehabilitation*, 9(3), 179-194. doi:10.1023/A:1021364904535
4. Chronobiology and Exercise Timing:
– Barger, L. K., Wright, K. P., Jr., Hughes, R. J., & Czeisler, C. A. (2004). Daily exercise facilitates phase delays of circadian melatonin rhythm in very dim light. *American Journal of Physiology-Regulatory, Integrative and Comparative Physiology*, 286(6), R1077-R1084. doi:10.1152/ajpregu.00526.2003
– Flausino, N. H., Da Silva Prado, J. M., de Queiroz, S. S., Tufik, S., & de Mello, M. T. (2012). Physical exercise performed before bedtime improves the sleep pattern of healthy young good sleepers. *Psychophysiology*, 49(2), 186-192. doi:10.1111/j.1469-8986.2011.01300.x
5. Morning Exercise and Cognitive Function:
– Oken, B. S., Zajdel, D., Kishiyama, S., Flegal, K., Dehen, C., Haas, M., … & Leyva, J. (2006). Randomized, controlled, six-month trial of yoga in healthy seniors: effects on cognition and quality of life. *Alternative Therapies in Health and Medicine*, 12(1), 40-47.
6. Evening Exercise and Relaxation:
– Lang, C., Kalak, N., Brand, S., Holsboer-Trachsler, E., & Pühse, U. (2013). The relationship between physical activity and sleep from mid adolescence to early adulthood: a systematic review of methodological approaches and meta-analyses. *Sleep Medicine Reviews*, 17(5), 423-431. doi:10.1016/j.smrv.2012.10.002