- There are reports that mindfulness has a positive effect on sleep quality.
- The evidence score is 79, and reliability is considered high.
- This is relevant to women in menopause or postmenopause, or to older adults with moderate sleep disorders.
Mindfulness refers to a state of directing attention to the experience of the present moment without passing judgment. It is generally treated as a method used in the context of mental health and relaxation.
There are research reports that mindfulness has a positive effect on sleep quality.
The first study conducted a survey targeting women in menopause or postmenopause. This survey was carried out in the form of a meta-analysis (a method that combines multiple research results into one to explore an overall tendency) and a systematic review (a method that comprehensively gathers and examines papers according to predetermined rules). In a large-scale survey with a large number of 1,005 participants, an improvement in sleep quality was shown. In other words, it can be said that a positive tendency is seen as a result of integrating and considering data from many people.
The other study explored a different aspect, targeting older adults. This was carried out using the method of a randomized controlled trial (a research method that divides subjects into groups and compares the difference produced by a specific activity). 49 older adults with moderate sleep disorders participated, and as a result, an improvement was reported in the PSQI (an indicator for evaluating sleep quality) compared with the group that did nothing.
Based on this data, the evidence score is 79, and reliability is considered high.
The reason this figure is high is thought to be that results have been obtained from multiple different research methods. The meta-analysis explained earlier (a method that combines multiple research results to look at the whole) showed a tendency among many people, and the same tendency has also been confirmed in an individual randomized controlled trial (a method that divides subjects to compare effects). It can be said that the combination of these increases the certainty of the information.
However, not every study has a very large number of participants. For example, the study targeting older adults is a small-scale survey with 49 people, and there is also an aspect that makes it difficult to judge, from this result alone, that it applies to everyone. A total of 2 studies were used for this research. Therefore, depending on the specific age group or situation, a result may or may not occur.
The research also touches on how mindfulness is incorporated.
In the case of the study targeting older adults, the activity was carried out for 2 hours per week over a period of 6 weeks. In this way, a format of continuing for a set amount of time has been examined.
However, this content is merely what has been reported as research. There are people for whom no effect occurs, and whether it suits one's lifestyle also varies between individuals. Let's understand that the research results show a tendency under specific conditions, and that the same result is not necessarily obtained in every situation.
| Study | Design | Number of Participants | Duration | Main Result |
|---|---|---|---|---|
| Menopause (New York, N.Y.) (2024, PMID:38669625) | Meta-analysis | 1005 people | Unknown | A positive effect was reported |
| JAMA Internal Medicine (2015, PMID:25686304) | Randomized controlled trial (RCT) | 49 people | 42 days | A positive effect was reported |
The research subjects total 1,054 people. This includes women in menopause and postmenopause (1,005 people) and older adults with moderate sleep disorders (49 people).
These surveys target people at a specific life stage, or people who already have challenges with sleep. This serves as material for checking whether your own circumstances apply.
The basis for this is 2 research reports.
Regarding study design, different methods were used: a meta-analysis and a randomized controlled trial (RCT).
In addition, the study targeting older adults had 49 participants. Therefore, caution is needed in directly applying this result to everyone.
What effect is mindfulness reported to have on sleep quality?
Research has been reported showing that mindfulness has a positive effect on sleep quality (reliability is high).
What kinds of people have participated in mindfulness research?
This includes women in menopause and postmenopause, and older adults with moderate sleep disorders.
Is there a guideline for continuing mindfulness practice?
There is a research report of it being carried out at a frequency of 2 hours per week for 6 weeks.
It has been suggested that mindfulness may have a positive effect on sleep quality. The evidence score is 79, and high reliability has been reported.
Because this information is limited to 2 studies, it does not necessarily apply in every case. Please also try the self-check assessment to learn about your own sleep condition.