Mindful Meditation for Improving Sleep

The UCLA Mindfulness Awareness Research Center (MARC) often provides their Mindfulness Awareness Practices (MAPs) program for research studies at UCLA and worldwide. We were delighted to learn that their six weeks MAPs course improves sleep in older adults, 50% of whom report sleep disturbances.

In a study published February 2015 in the JAMA Internal Medicine, MAPs was found to improve insomnia symptoms, depression symptoms, fatigue interference and fatigue severity as compared to a control group who underwent a sleep hygiene education program.

Whether you are struggling with sleep, general stress, anxiety, or are simply curious, MARC MAPs courses are available throughout the year. The MARC has free drop-in mindfulness meditation sessions on campus, at the Hammer Museum, and online.

Mindfulness Awareness Research Center (MARC)

While we are pleased by the results, it is important to remember that these studies are preliminary and need to be replicated with the subject size increased over time. However, early data is encouraging.If you'd like to listen to the mindfulness meditation designed for the study, visit the MARC podcast page for the "Body Scan for Sleep" track.

Relevant research

Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances: A Randomized Clinical TrialJAMA Internal Medicine.

Ong, J. C., Shapiro, S. L., & Manber, R. (2008). Combining mindfulness meditation with cognitive-behavior therapy for insomnia: a treatment-development studyBehavior Therapy39(2), 171-182.

"February 2, 2015" by David Gabriel Fischer  is licensed under CC BY 2.0