Can mindfulness improve sleep

Introduction

Mindfulness, a mental practice focusing on present-moment awareness and acceptance, has gained attention for its potential benefits on various health outcomes, including sleep quality. This synthesis examines the evidence from multiple research studies to determine whether mindfulness can improve sleep.

Key Insights

Improvement in Sleep Quality:
- Mindfulness meditation interventions have been shown to significantly improve sleep quality in older adults with moderate sleep disturbances compared to sleep hygiene education.
- Both mindfulness-based stress reduction (MBSR) and moderate-intensity exercise have been found to produce small but statistically significant improvements in sleep quality, with sustained effects over several months.
- Systematic reviews and meta-analyses indicate that mindfulness meditation significantly improves sleep quality compared to nonspecific active controls, though not as effectively as specific active controls.
Reduction in Daytime Impairment:
- Mindfulness interventions not only improve sleep quality but also reduce sleep-related daytime impairments such as fatigue and depression symptoms.
Mechanisms and Self-Regulation:
- Mindfulness is associated with better self-regulation of sleep and overall well-being, suggesting that mindfulness practices may help individuals manage their sleep more effectively .
- Mindfulness training may reduce worry and anxiety, which are common contributors to sleep disturbances, potentially improving sleep through these mechanisms.
Population-Specific Effects:
- Mindfulness-based interventions have shown beneficial effects on sleep quality among various populations, including older adults, individuals with obesity, and those experiencing poor sleep during the COVID-19 pandemic .
Need for Further Research:
- While there is general support for the effectiveness of mindfulness-based interventions on self-reported sleep outcomes, the quality of studies varies, and findings on objective measures are mixed. More rigorous randomized controlled trials (RCTs) are needed to confirm these effects and understand the underlying mechanisms .

Conclusion

The collective evidence suggests that mindfulness can improve sleep quality and reduce sleep-related daytime impairments. These benefits are observed across different populations and are sustained over time. However, further research is needed to solidify these findings and explore the mechanisms through which mindfulness exerts its effects on sleep.

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Can mindfulness improve sleep

Summary

Consensus Meter

Introduction

Key Insights

Conclusion

Sources and full results

Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial.

Mindfulness meditation improves sleep quality and reduces sleep-related daytime impairment in older adults with moderate sleep disturbances compared to a structured sleep hygiene education intervention.

Mindfulness meditation and exercise both improve sleep quality: Secondary analysis of a randomized controlled trial of community dwelling adults.

Mindfulness-based stress reduction and moderate-intensity exercise both improve sleep quality, with exercise focusing on perceived sleep quality and mindfulness on reducing daytime disturbances.

The effect of mindfulness meditation on sleep quality: a systematic review and meta‐analysis of randomized controlled trials

Mindfulness meditation may improve sleep quality in some sleep disturbed individuals, but more research is needed.

What do we really know about mindfulness and sleep health?

Mindfulness-based interventions show general support for improving self-reported sleep health, but more research is needed on biological correlates, timing of meditation, and technology integration.

Impact of a Mindfulness-Based Weight-Loss Intervention on Sleep Quality Among Adults with Obesity: Data from the SHINE Randomized Controlled Trial.

A mindfulness-based weight-loss program showed no statistically significant improvement in self-reported sleep quality compared to a control diet/exercise intervention with progressive muscle relaxation.

Mindfulness predicts sleep-related self-regulation and well-being

Mindfulness predicts well-being in undergraduate students by directly and indirectly influencing their self-regulation of sleep.

Beneficial Effects of an Online Mindfulness-Based Intervention on Sleep Quality in Italian Poor Sleepers during the COVID-19 Pandemic: A Randomized Trial

An online mindfulness-based intervention significantly improves sleep quality and fosters emotion regulation and mindfulness in Italian poor sleepers during the COVID-19 pandemic.

Can mindfulness mechanistically target worry to improve sleep disturbances? Theory and study protocol for app-based anxiety program.

App-based mindfulness training may improve sleep quality and reduce worry in adults with anxiety-related sleep disturbances.

Waking up to the problem of sleep: can mindfulness help? A review of theory and evidence for the effects of mindfulness for sleep.

Mindfulness-based interventions show promise in improving sleep quality and quantity, but more rigorous research is needed to confirm their efficacy and underlying mechanisms.

Relations among mindfulness, well-being, and sleep

Mindfulness positively impacts well-being and sleep quality, with mindfulness directly predicting well-being and indirectly promoting it through improved sleep quality.

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