Meditation & Sleep

This study examined the effects of a mindfulness meditation program on stress, anxiety, depression, sleep quality, social support, and life satisfaction among university students. The quasi-experimental study included 128 participants, with an experimental group undergoing a 12-week mindfulness program while a control group remained on a waiting list. Results showed significant reductions in stress, anxiety, and depression (p < 0.05) and improvements in sleep, social support, and life satisfaction. Effect sizes ranged from moderate to large. Limitations included self-reporting bias, lack of physiological measures, and cultural variability in mindfulness acceptance. The findings suggest mindfulness enhances mental well-being but require further validation in diverse populations.

This scoping review examined whether mindfulness meditation can improve sleep quality in individuals with mild cognitive impairment (MCI) or Alzheimer’s disease (AD). Seven studies were included, showing that mindfulness meditation can reduce insomnia severity and enhance well-being. The most effective interventions involved structured, in-person sessions combined with at-home practice. However, sample sizes were small, and reliance on self-reported data limits generalizability. No consistent control group was used, and participant randomization varied. Statistical significance was moderate, but promising trends suggest mindfulness as a scalable, low-cost intervention. Further rigorous, long-term trials are needed to confirm its benefits.

This randomized clinical trial assessed whether mindfulness meditation improves sleep quality in older adults with moderate sleep disturbances. Participants (mean age 66) engaged in either mindfulness meditation or sleep hygiene education for six weeks. The mindfulness group showed greater improvements in sleep quality, insomnia symptoms, depression, and fatigue. These findings highlight the potential of mindfulness meditation as a low-cost, community-accessible intervention for better sleep, which is crucial for maintaining cognitive health and emotional well-being in aging populations.

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.