![]() Instead, most patients are untreated or take sedative hypnotics for years without addressing the underlying causes of their insomnia and despite troublesome side effects. Clinical guidelines for treatment of chronic insomnia recommend multi-dimensional programs which combine relaxation training, stimulus control, sleep restriction and sleep hygiene (changing sleep habits) within a program of cognitive behavioral therapy (CBT-I) to address the dysfunctional beliefs and behaviors about sleep that perpetuate insomnia, however access to CBT-I is severely limited by a lack of sleep specialists. ![]() Insomnia is estimated to reduce productivity in the US workforce by $63.2 billion, and another $32 billion is spent by US consumers in the ‘sleep market’ (e.g., sales of sleeping pills, sleeping masks, white noise machines, etc.). Chronic insomnia is associated with poor health outcomes, increased health care costs and diminished quality of life, and although established therapies can improve sleep outcomes, most people do not obtain effective insomnia treatment. About ten percent of US adults have chronic insomnia, with higher rates among women, the elderly, and people with physical or psychological illnesses. Findings indicate that mindfulness training in a group format, combined with sleep hygiene education, is important for effective application of MBSR as a treatment for chronic insomnia.Īn occasional sleepless night is a common complaint, but when difficulties initiating or maintaining sleep persist for months or years and cause daytime side effects such as fatigue and difficulty concentrating, the problem may be chronic insomnia. Conclusionsįirst-person accounts are consistent with published trial results of positive impacts of MBSR on sleep measured by sleep diary, actigraphy, and self-report sleep scales. Participants described needing to continue practicing mindfulness to maintain benefits. The body scan was identified as an effective tool to enable falling asleep faster. Motivation to sustain behavioral changes was reinforced by feeling physically better and more emotionally stable, and seeing others in the MBSR class improve. Some participants experienced the course as a call to action, and for them, practicing meditation and following sleep hygiene guidelines became priorities. ![]() Participants said they were not sleeping more, but sleeping better, waking more refreshed, feeling less distressed about insomnia, and better able to cope when it occurred. Resultsįour themes were identified: the impact of mindfulness on sleep and motivation to adopt a healthy sleep lifestyle benefits of mindfulness on aspects of life beyond sleep challenges and successes in adopting mindfulness-based practices and the importance of group sharing and support. ![]() Groups were audio-recorded, transcribed and analyzed using content analysis. Participants (n = 9) described how their sleep routine, thoughts and emotions were affected by MBSR and about utility (or not) of various mindfulness techniques. MethodsĪdults (N = 18) who completed an 8-week mindfulness-based stress reduction (MBSR) program as part of a randomized, controlled clinical trial to evaluate MBSR as a treatment for chronic insomnia were invited to participate in post-trial focus groups. The purpose of this study was to understand mindfulness training as experienced by patients with chronic insomnia, and suggest procedures that may be useful in optimizing sleep benefits. Use of meditation and yoga to develop mindful awareness (‘mindfulness training’) may be an effective approach to treat chronic insomnia, with sleep outcomes comparable to nightly use of prescription sedatives, but more durable and with minimal or no side effects. Chronic insomnia is a major public health problem affecting approximately 10% of adults.
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