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Sleep

Linda Carroll TODAY contributor

7 hours ago

Meditation might be a key to treating sleep problems in adults.

Scott Quinn Photography / Getty Images

Mindful meditation sitting quietly while focusing on breathing and being "present" improves sleep quality in older adults better than other relaxation techniques, according to a study published Monday in the journal JAMA Internal Medicine.

Often people with sleep problems cant turn off the anxiety and tension from a stressful day, says study coauthor Michael Irwin, the Cousins Professor of Psychiatry and Behavioral Sciences at the David Geffen School of Medicine at the University of California, Los Angeles. Their overall arousal is high and mindfulness short-circuits that, Irwin says. It allows them to pull back from the stress.

"People are first taught to sit quietly and focus on their breathing and then to be present in the moment," says Irwin.

UCLA researchers randomly assigned a small group of 49 volunteers, aged 55 and older, who suffered from moderate sleep issues to receive training in mindfulness meditation or in improving basic sleep habits. The meditation didn't require a mantra.

At the end of the study, volunteers from the meditation group showed greater improvement in sleep quality compared to those who had learned other ways to improve sleep. Further, meditation seemed to improve sleep better than sleep medications, based on findings from previous research.

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Short-circuit stress: Mindful meditation may be key to better sleep

UI professor to offer mindfulness meditation classes

A University of Idaho faculty member is offering students the chance to escape from homework, class and other responsibilities for 25 minutes a week.

Jamie Derrick, assistant professor in the psychology department, recently began leading free mindfulness meditation sessions from 12-12:25 p.m. Wednesdays in room 012 of the Niccolls Building.

Genie Tran | Argonaut UI students and Moscow community members gather in the Niccolls building Wednesday to attend a meditation class taught by UI psychology professor Jamie Derrick.

Its to bring attention to your emotional state, Derrick said. What does it feel like in your body? Being aware of your thinking and being slightly distanced without getting too caught up in the emotions and thoughts helps with difficult and painful thoughts.

Derrick said mindfulness meditation is a practice where an individual can use their mind and body to enter a mode of consciousness and feel content. She said practicing mindfulness meditation can help in every aspect of life, including problem solving, increasing test scores, reducing distractibility and increasing overall mood. She also said it leads to a stronger immune system.

Derrick said there are several approaches to mindfulness meditation, and the sessions will vary from week to week. Derrick said she hopes everyone will at least give meditation a try.

UI student Carlie Beasley attended Wednesdays meditation class and said she will definitely return for another session.

It was really awesome, Beasley said. I didnt really want to come out of my little Zen moment. I feel good Ill come back for sure.

Genie Tran | Argonaut Jamie Derrick, professor at UI Department of Psychology and Communication, teaches a class about medication in order to help UI students relief stress.

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Meditate stress away UI professor to offer mindfulness meditation classes

Mindfulness meditation practices resulted in improved sleep quality for older adults with moderate sleep disturbance in a clinical trial comparing meditation to a more structured program focusing on changing poor sleep habits and establishing a bedtime routine, according to an article published online by JAMA Internal Medicine.

Sleep disturbances are a medical and public health concern for our nation's aging population. An estimated 50 percent of individuals 55 years and older have some sort of sleep problem. Moderate sleep disturbances in older adults are associated with higher levels of fatigue, disturbed mood, such as depressive symptoms, and a reduced quality of life, according to the study background.

David S. Black, Ph.D., M.P.H., of the University of Southern California, Los Angeles, and coauthors conducted the small clinical trial in Los Angeles in 2012 and their analysis included 49 individuals (average age 66). The trial included 24 individuals who took part in a standardized mindful awareness practices (MAPs) intervention and 25 individuals who participated in a sleep hygiene education (SHE) intervention. Differences between the groups were measured using the Pittsburgh Sleep Quality Index (PSQI), a widely used self-reported questionnaire of sleep disturbances.

Participants in the MAPs group showed improvement relative to those in the SHE group. The MAPs group had average PSQI scores of 10.2 at baseline and 7.4 after the intervention. The SHE group had average PSQIs of 10.2 at baseline and 9.1 after the intervention, study results show. The MAPs group also showed improvement relative to the SHE group on secondary measures of insomnia symptoms, depression symptoms, fatigue interference and fatigue severity. However, differences between the groups were not seen for anxiety, stress or inflammatory signaling, a measure of which declined in both groups over time.

"According to our findings, mindfulness meditation appears to have a role in addressing the prevalent burden of sleep problems among older adults by remediating their moderate sleep disturbances and deficits in daytime functioning, with short-term effect sizes commensurate with the status quo of clinical treatment approaches for sleep problems. ... Given that standardized mindfulness programs are readily delivered in many communities, dissemination efforts do not serve as a barrier in this instance. ... Pending future replication of these findings, structured mindfulness mediation training appears to have at least some clinical usefulness to remediate moderate sleep problems and sleep-related daytime impairment in older adults," the study concludes.

Commentary: Being Mindful of Later-Life Sleep Quality

In a related commentary, Adam P. Spira, Ph.D., of the Johns Hopkins Bloomberg School of Public Health, Baltimore, writes: "As the authors explain, effective nonpharmacological interventions that are both 'scalable' and 'community accessible' are needed to improve disturbed sleep and prevent clinical levels of insomnia. This is imperative given links between insomnia and poor health outcomes, risks of sleep medication use and the limited availability of health care professionals trained in effective nondrug treatments such as behavior therapy and cognitive behavioral therapy for insomnia. This context makes the positive results of this RCT [randomized clinical trial] compelling."

"This excellent study raises some questions that need to be answered in future research," Spira continues.

"In summary, Black et al are to be applauded for their intriguing study. Other community-based nonpharmacological interventions are needed that improve sleep and perhaps prevent insomnia among older adults. Such interventions may have a key role in safely reducing the morbidity associated with disturbed sleep in later life," Spira concludes.

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Mindfulness meditation appears to help improve sleep quality