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Randomized Controlled Trial
. 2020 Dec;6(6):804-813.
doi: 10.1016/j.sleh.2020.04.003. Epub 2020 May 22.

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

Bruce Barrett  1 , Christine M Harden  2 , Roger L Brown  3 , Christopher L Coe  4 , Michael R Irwin  5
Affiliations
Randomized Controlled Trial

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

Bruce Barrett et al. Sleep Health. 2020 Dec.

Abstract

Objectives: To assess the benefits of training in mindfulness-based stress reduction (MBSR) or moderate intensity exercise (EX) for improving sleep quality.

Design: Randomized controlled trial.

Setting: Outpatient, community-based.

Participants: Healthy adults (n = 413) aged 30-69 who did not regularly exercise or practice meditation, and who had no known prior sleep problems.

Interventions: 1) 8-weeks of MBSR training; 2) matched EX training; or 3) wait-list control.

Measurements: The Pittsburgh Sleep Quality Index (PSQI) was administered at baseline and at 1, 3, 5, and 7-month follow-up visits.

Analysis: Total PSQI scores and three PSQI factors (perceived sleep quality; daily disturbance, sleep efficiency) were assessed using linear mixed effects regression models for longitudinal data.

Results: Compared to controls, PSQI global scores improved significantly for EX (mean change -0.98 points [95% CI -1.56, -0.41] p = 0.001) and marginally for MBSR (-0.53 [-1.10, 0.04] p = 0.07). The perceived sleep quality factor improved for both EX (-0.18 [-0.30, -0.07] p = 0.002) and MBSR (-0.12 [-0.24, -0.01] p = 0.035). The daily disturbance factor improved slightly more for MBSR (-0.13 [-0.22, -0.033] p = 0.008) than EX (-0.09 [-0.19, 0.004] p = 0.06). The sleep efficiency factor did not improve after MBSR (0.08 [-0.045, 0.21] p = 0.2) or EX (-0.07 [-0.20, 0.06] p = 0.3). Improvements in the sleep quality were sustained over 7 months for both groups.

Conclusions: Training in MBSR and EX produced small but statistically significant and sustained improvements in sleep quality. For EX participants, this improvement was due primarily to improvements in perceived sleep quality. For MBSR, the decrease in daily disturbance was more important.

Keywords: Exercise; Meditation; Mindfulness; PSQI; Sleep.

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Figures

Figure 1.
Figure 1.. Participant Flow Diagram (CONSORT Figure)
Figure 2.
Figure 2.. PSQI global score across 7 months of post-intervention observation
Mean values derived from random effects linear models. Better sleep is indicated by lower scores.
Figure 3.
Figure 3.. PSQI Factors: Perceived Sleep Quality, Sleep Efficiency, Daily Disturbances across 7 months of post-intervention observation
Mean values derived from random effects linear models. Better sleep is indicated by lower scores.
See this image and copyright information in PMC

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