For Better Sleep: Sleep Routine vs. Mindfulness Meditation — What does science says?

When it comes to improving your sleep, is it better to stick to a structured bedtime routine or embrace mindfulness meditation? A recent clinical study set out to answer this very question — and the results are interesting.

If you’ve ever tossed and turned at night, you know how frustrating poor sleep can be. For older adults, sleep disturbances are even more common, with nearly 50% of individuals over 55 reporting issues like difficulty falling asleep, staying asleep, or waking too early. While medications can provide temporary relief, their effects often diminish after discontinuation — and may come with side effects like daytime drowsiness or dependency.

A recent study “Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment..” published in JAMA Internal Medicine set out to determine which approach is more effective for achieving restful sleep: sleep hygiene practices or mindfulness meditation. The results revealed surprising insights into which method delivers better sleep quality and reduced daytime impairment.

The Study: How Mindfulness Meditation Was Tested

Researchers conducted a randomized clinical trial involving 49 older adults with moderate sleep disturbances. Participants were divided into two groups:

1. Mindfulness Meditation Group (MAPs): Engaged in a 6-week mindfulness meditation program called Mindful Awareness Practices (MAPs). This included guided meditation exercises like mindful breathing, mindful eating, and loving-kindness meditation, starting with 5 minutes a day and progressing to 20 minutes daily by the end of the program.
2. Sleep Hygiene Education Group (SHE): This group attended a 6-week structured course on healthy sleep habits, bedtime routines, and strategies to improve sleep hygiene.

Both groups received 2-hour weekly sessions for six weeks, combined with at-home practice.

Key Findings: Mindfulness Meditation Outperforms Sleep Hygiene

At the end of the study, participants in the mindfulness group showed significant improvements across multiple measures compared to the sleep hygiene group.

1. Improved Sleep Quality

• The mindfulness meditation group improved their Pittsburgh Sleep Quality Index (PSQI) score by 2.8 points on average, compared to only 1.1 points in the sleep hygiene group.
• This improvement was large enough to be clinically meaningful, with an effect size of 0.89 — comparable to the effects of prescription sleep medications.

2. Reduced Daytime Fatigue and Depression

• Participants practicing mindfulness reported significantly lower fatigue and less interference from fatigue in their daily activities.
• Scores on the Beck Depression Inventory II improved more in the mindfulness group, indicating a positive impact on mood.

3. No Significant Changes in Anxiety or Stress

• While both groups experienced minor reductions in anxiety and stress levels, the difference between the two groups was not statistically significant.

4. Inflammation and Immunity

• The study also measured levels of NF-κB, a marker of inflammation associated with stress and poor sleep. While NF-κB levels decreased in both groups, there was no significant difference between mindfulness and sleep hygiene participants in this measure.

Why Does Mindfulness Meditation Improve Sleep?

Mindfulness meditation works by addressing several key factors that contribute to poor sleep:

• Reduces Rumination: By training the mind to focus on the present moment, mindfulness reduces repetitive thoughts that can keep you awake at night.
• Enhances Relaxation Response: Mindfulness helps activate the body’s relaxation system, lowering stress and promoting calmness before bedtime.
• Improves Emotional Regulation: By promoting self-awareness and acceptance, mindfulness reduces emotional reactivity that can disturb sleep.

Implementable Takeaways

Whether you’re exploring meditation or refining your bedtime routine, here are actionable steps you can take to improve your sleep:

1. Introduce Mindfulness Practice for Sleep Issues:
   • Practicing mindfulness for 20-30 minutes daily may significantly improve sleep quality.
2. Mindful Breathing Before Bed:
   • Develop a short, focused breathing meditation to calm racing thoughts and prepare your body for rest.
3. Mindfulness in Daily Activities:
   • Incorporate mindfulness during routine tasks such as eating, walking, or showering. Staying present throughout the day may reduce evening stress and improve sleep.
4. Mindfulness Journaling for Sleep Tracking:
   • Recording mindfulness sessions and sleep patterns can enhance consistency and self-awareness.

As we discussed in this article: How Mindfulness Meditation Boosts Brain Density for Focus and Calm, meditation can increase your brain’s pathways for better focus and calm. Incorporating meditation before bedtime can have dual benefits — improving both sleep quality and mental clarity throughout the day.

Key Takeaway: Meditation as a Powerful Tool for Restful Nights

This study underscores the power of mindfulness meditation as a practical, evidence-based solution for improving sleep. If you’re an older adult — or simply someone looking to improve your rest — mindfulness meditation may be the missing piece in your nightly routine.

At Spiralist, we believe that mindfulness plays a crucial role in enhancing productivity, emotional well-being, and overall life satisfaction. Our Mindfulness Tools are designed to help you build this powerful habit, so you can wake up feeling rested, refreshed, and ready to take on the day.