The Effect of Tai Chi on College Students' Stress and Sleep Quality

Abstract

Abstract: Psychological stress among college students is becoming increasingly prominent, and its

adverse effects are often directly reflected in sleep quality. This creates a vicious cycle in which stress and

sleep disturbances exacerbate each other, severely compromising students' physical and mental health as

well as academic performance. Tai Chi, a traditional Chinese mind-body exercise that integrates physical

movement with mental focus, is characterized by its gentle, safe, and accessible nature. It is widely

recognized as an effective practice for health promotion. However, existing research has primarily focused

on elderly or clinical populations, making its findings difficult to generalize to college students. Systematic

studies targeting this demographic remain scarce, which limits the effective implementation of Tai Chi in

university health promotion programs.

Objective: This study aims to investigate the effects of Tai Chi on

stress levels and sleep quality among college students, providing rigorous empirical evidence to support

the integration of effective mind-body interventions in higher education settings.

Methods: A total of 82college students (49 males, 33 females) were recruited and randomly assigned to either an experimental

group or a control group. The experimental group received a 12-week Tai Chi (16-form) intervention,

consisting of three 90-minute sessions per week. Each session included 30 minutes of conventional

warm-up (joint mobility exercises and aerobic running) followed by 60 minutes of Tai Chi practice. The

control group maintained their usual lifestyle without any targeted physical intervention. All participants

were assessed using the Perceived Stress Scale (PSS) and the Pittsburgh Sleep Quality Index (PSQI) before

and after the intervention. Data were analyzed using SPSS 27.0.

Results: 1) Effects on Perceived Stress:After the 12-week intervention, the experimental group showed a significant decrease in PSS scores (mean

difference = 3.15, t = 5.458, p < 0.001), whereas the control group exhibited a significant increase (mean

difference = -6.15, t = -7.427, p < 0.001). Post-intervention, the experimental group's PSS score (32.55 ±

5.57) was significantly lower than that of the control group (41.45 ± 5.08), with a statistically significant

between-group difference (t = -5.279, p < 0.001). 2) Effects on Sleep Quality: The experimental group

demonstrated a significant reduction in PSQI scores (mean difference = 0.65, t = 3.577, p = 0.002), while

the control group showed a significant increase (mean difference = -1.40, t = -9.200, p < 0.001). After the

intervention, the experimental group's PSQI score (6.30 ± 1.17) was significantly lower than that of the

control group (7.80 ± 1.24), with a statistically significant intergroup difference (t = -3.929, p < 0.001).

Conclusion: This 12-week randomized controlled trial systematically evaluated the effects of Tai Chi on

stress and sleep quality in college students. Key findings include: 1) Tai Chi significantly reduced

perceived stress levels. The increase in PSS scores observed in the control group suggests that stress levels

in this population may naturally rise due to academic cycles and exam pressures. Tai Chi effectively

counteracted this trend, demonstrating positive stress-buffering effects. 2) Tai Chi led to marked

improvements in sleep quality. Significant enhancements in the experimental group's total PSQI score and

multiple subcomponents indicate that Tai Chi not only alleviates stress to indirectly improve sleep but may

also directly enhance sleep quality through mechanisms such as autonomic nervous system regulation and

physical relaxation. In summary, this study confirms that Tai Chi is an effective mind-body intervention for

reducing stress and improving sleep quality among college students, supporting its promotion and

application in higher education contexts.