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 : journal of the International Society for the Investigation of Stress February 1, 2025 DOI: 10.1002/smi.70017 via PubMed
Summary
AI-generated from the abstractA short, app-based mindfulness meditation program improved sleep quality and quantity immediately after a 10-day intervention, but benefits faded by three months. In a randomized trial with 606 full-time working adults, the program also reduced depression but did not affect anxiety. The findings suggest that brief, low-cost mindfulness tools can offer short-term sleep benefits, though their durability is limited.
Study at a glance
| Characteristics | Randomized controlled trial Longitudinal Peer reviewed |
|---|---|
| Sample size | 606 |
| Population | Full-time working adults |
| Intervention | Mindfulness meditation |
| Dose | 10-day program |
| Duration | 10-day intervention, 3-month follow-up |
| Topics | Anxiety Depression Meditation |
| Keywords | Randomised trial |
| Key finding | 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.