Effects of Additional Yoga, Meditation and Homework: A Randomized Controlled Trial Evaluating Sleep Problems with a University Student Sample
Amanda Whittal *
Bremen International Graduate School of Social Sciences (BIGSSS), Germany.
Julian Wienert
Jacobs Center on Lifelong Learning and Institutional Development, Jacobs University Bremen gGmbH, Germany.
Sonia Lippke
Bremen International Graduate School of Social Sciences (BIGSSS), Germany and Jacobs Center on Lifelong Learning and Institutional Development, Jacobs University Bremen gGmbH, Germany.
*Author to whom correspondence should be addressed.
Abstract
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.
Keywords: Social cognitive theory, self-efficacy, goal-setting, planning.