Effect of a mindfulness-based intervention on sleep quality

INTERVENTION: Eligible participants are randomly assigned to the intervention or control group. Method of randomization: simple randomization procedure with a 1:1 allocation ratio, by using the R package "randomize". Participants in the passive control group are assigned to a waiting list and, for ethical reasons, will be offered the same intervention as the treatment group once the study is completed. The intervention consists of 12 mindfulness‐based Integral Meditation (IM) classes given twice a week from October to December 2020. Each class lasts approximately 60 minutes and is delivered on the Zoom video conferencing platform. Briefly, our IM training, that represents the core element of our intervention, involves: i) developing awareness of the body and mind in terms of improving the ability to generate relaxation and mental peace; ii) stabilizing the mind to stop ruminations and perennial inner chatter; iii) refining the ability to hear and recognize the dynamics between emotions and thought; iv) enhancing the balance between openness to others and attention to oneself that in turn promotes psycho‐physical well‐being in general. IM simultaneously uses breathing, focusing attention, the release of physical tensions, thoughts and sensations through internal senses and imagery. This enables rapid relaxation and a deep physical, energetic, and spiritual well‐being. IM has a demonstrated efficacy in the non‐clinical general population as reported in previous studies. Participants also receive a 25‐minute audio recording for practising IM daily before going to sleep, to release physical and emotional tension through focused breathing and body‐parts relaxation. In addition, they receive general dietary non‐mandatory advice and recomm CONDITION: Impaired sleep quality ; Mental and Behavioural Disorders PRIMARY OUTCOME: ; Different aspects of sleep quality and quantity measured by six self‐reported questionnaires:; 1. Seven different components of sleep quality (i.e., sleep duration, disturbance, latency, daytime dysfunction due to sleepiness, sleep efficiency, overall sleep quality, and sleep medication used) measured using the Pittsburgh Sleep Quality Index (PSQI) at baseline and after the intervention; 2. Insomnia disorder measured using the Sleep Condition Indicator (SCI) questionnaire at baseline and after the intervention; 3. The nature, severity, and impact of insomnia measured using the Insomnia Severity Index (ISI) questionnaire at baseline and after the intervention; 4. Presence of sleep hygiene behaviors assessed using the Sleep Hygiene Index (SHI) questionnaire at baseline and after the intervention; 5. An individual's likelihood of experiencing sleep difficulties in response to common stressful situations assessed using the Ford Insomnia Response to Stress Test (FIRST) questionnaire at baseline and after the intervention; 6. Arousability measured using the APS questionnaire at baseline and after the intervention; SECONDARY OUTCOME: ; Emotion regulation and level of mindfulness measured by two self‐reported questionnaires:; 1. Two different emotion regulation strategies, cognitive reappraisal and expressive suppression, measured using the Emotion Regulation Questionnaire (ERQ) at baseline and after the intervention; 2. Level of mindfulness measured using the Five Facet Mindfulness Questionnaire (FFMQ) before and after the intervention; INCLUSION CRITERIA: 1. Pittsburgh Sleep Quality Inde X(PSQI) score >5 indicating impaired sleep quality 2. Not suffering at the time of recruitment from severe anxiety or depression, severe mental illness (e.g., hypomania or psychotic episode), or any other diagnosed mental or physical health condition