Falling Asleep on the Job: The Efficacy of a Short App-Based Mindfulness Intervention to Improve Sleep Quality and Quantity Within the Workforce.
Carole Daniel, Clémence Leyrat, Elodie Gentina, Jessica Mesmer‐Magnus, Rebecca Guidice, Sebastien Bailly
Stress and Health February 1, 2025 DOI: 10.1002/smi.70017 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Longitudinal Peer reviewed |
|---|---|
| Sample size | 606 |
| Population | Full-time working adults |
| Intervention | Mindfulness meditation |
| Duration | 10-day intervention, 3-month follow-up |
| Topics | Anxiety Depression Meditation |
| Keywords | Randomised trial Sleep quality Sleep quantity |
| Key findings | A 10-day app-based mindfulness meditation program improved sleep quality and quantity immediately after the intervention, but effects were not sustained at three months; the intervention also reduced depression but not anxiety. |
Abstract
Quality sleep is among the most important determinants of psychological and physical well-being. Insufficient sleep quality and quantity directly affect individuals; in turn, they indirectly affect the productivity, viability and safety of workplaces. Sleep issues also represent a global health concern for people and workplaces around the world. In addition to pharmaceutical aids, effective and accessible interventions need to address the underlying problems, as might be achieved by behavioural therapies or structured, cognitive interventions like mindfulness-based programs. The time intensity and relatively high costs of such tactics has limited their widespread adoption though. With a sample of 606 full-time working adults, the current study tests the potential effectiveness of a short, inexpensive, app-based, self-help mindfulness meditation programme for promoting sleep quality and quantity. Using a longitudinal randomised experimental design, the authors compared the utility of a 10-day mindfulness programme with a passive control group, as well as with an active control group that engaged in 10 days of mind-wandering exercises. Sleep benefits emerged immediately after the 10-day intervention but seemingly wore off about three months later. Acknowledging the interactions between sleep, depression and anxiety, we also measured the two latter variables. We also find that the intervention was effective on depression, but not on anxiety. These insights offer implications for both research and practice.
Comparable studies
Other randomized controlled trials on meditation, most cited first.
| Study | Year | Design | Participants |
|---|---|---|---|
| Alterations in Brain and Immune Function Produced by Mindfulness Meditation Healthy employees in a work environment | 2003 | Randomized controlled trial | n = 41 |
| Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. Recovered recurrently depressed patients | 2000 | Randomized controlled trial | n = 145 |
| Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Working adults | 2008 | Randomized controlled trial | n = 139 |
| Short-term meditation training improves attention and self-regulation Undergraduate Chinese students | 2007 | Randomized controlled trial | n = 40 |
| Mindfulness-Based Cognitive Therapy for Depression: Replication and Exploration of Differential Relapse Prevention Effects. Recovered recurrently depressed patients | 2004 | Randomized controlled trial | n = 73 |
Citations in the library
Cites 22
- Mindfulness: Theoretical Foundations and Evidence for its Salutary Effects Psychological Inquiry October 19, 2007
- A randomized controlled trial of mindfulness meditation versus relaxation training: Effects on distress, positive states of mind, rumination, and distraction Annals of Behavioral Medicine February 1, 2007
- Mindfulness-based interventions: an overall review British Medical Bulletin April 21, 2021
- The effect of mindfulness meditation on sleep quality: a systematic review and meta‐analysis of randomized controlled trials Annals of the New York Academy of Sciences December 21, 2018
- Effects of mindful-attention and compassion meditation training on amygdala response to emotional stimuli in an ordinary, non-meditative state Frontiers in Human Neuroscience 2012
and 17 more in the library