Effects of Additional Yoga, Meditation and Homework: A Randomized Controlled Trial Evaluating Sleep Problems with a University Student Sample

Aims: To investigate the effects of a theory-based treatment (active control condition) addressing social-cognitive constructs on healthy lifestyle behaviors, and whether additional effects would occur if additional practical exercises with yoga, meditation, and homework to improve self-regulatory strategies (intervention condition) were added.
Study Design: Pilot study.
Place and Duration: An international university in Germany, four weeks.
Methodology: 23 undergraduate students were allocated either to an active control group (sessions addressing social-cognitive constructs, with no yoga, meditation, or homework) or an intervention group (sessions addressing social-cognitive constructs, with additional practical exercise in yoga and meditation, and homework to increase self-regulation). Students participated in weekly sessions over four weeks. All study participants improved in their self-regulatory skills (pros, subjective norm, self-efficacy, goal setting and cons). Effects on sleep problems transpired as an interaction of time and treatment group (Eta²=.13). The intervention increased self-regulatory strategies more than the active control treatment (Eta²=.17).
Conclusion: Results highlight the importance of exercising yoga and meditation, and providing additional material to enhance self-regulatory strategies. By doing so, sleep problems in students can be reduced.