The easiest way to a better sleep

A new study has found that meditation can improve poor sleep quality. Photo: Thinkstock

If you spend most nights tossing and turning, a new study has discovered a simple and inexpensive fix.

New research published in the journal JAMA Internal Medicine has found that meditating can improve sleep quality for those who don’t get enough.

The study states that around 50 per cent of people over 55 have some sort of sleep problem, with interrupted sleep associated with a disturbed mood, depressive symptoms, and of course, high levels of fatigue.

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The clinical trial involved 49 adults with an average age of 66, who were experiencing poor sleep but didn’t have a diagnosed sleep disorder. One half were enrolled in a standard sleep hygiene education program, while the other half of the cohort learned mindful awareness practices.

During the six-week trial, the mindful meditation group spent two hours a week mastering mindful practices, including mindful sitting, eating, moving and meditation. They were they asked questions based on a sleep quality index.

According to the results, those who studied mindful awareness practices showed greater improvement than those in the sleep hygiene group. They also revealed more promising results in terms of secondary effects of insomnia, such as depressive symptoms and fatigue.

“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 day time function,” said lead study author Dr David Black from the University of Southern California, Los Angeles.

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They speculate that mindfulness meditation improves the cognitive function that can relate to stress and being alert. “Before going to bed, people who can’t sleep worry a lot and they start ruminating about not being able to sleep,” Black said.

While the findings are still in its early stages, the study is a promising outcome for those plagued by poor sleep looking for a simple remedy. “This trial was intended for the majority of adults who face sleep problems but do not have a clinical diagnosis of insomnia,” said Black. In other words, diagnosis or not, everyone can benefit from a bit of mindful meditation.

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