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

This systematic review and meta-analysis examined 18 randomized controlled trials with 1,654 participants to assess the impact of mindfulness meditation on sleep quality in populations with significant sleep disturbances. Compared to nonspecific active controls (like placebo-equivalent interventions), mindfulness improved sleep quality significantly both post-intervention and at follow-up. However, no significant advantage was found compared to specific active controls, such as evidence-based treatments. These findings support mindfulness as a complementary approach to addressing sleep disturbances, which are crucial for maintaining cognitive function and emotional health.

Incorporate mindfulness meditation practices into daily life to improve sleep quality and manage disturbances. Aim for structured sessions (15–60 minutes) with a focus on relaxation and present-moment awareness. While effective as a complementary intervention, it should not replace evidence-based treatments for severe conditions. Consult a sleep specialist if problems persist, and ensure mindfulness aligns with your overall health needs.