Research Round-Up - New Study Shows Potential for Reducing Anxiety and Improving Sleep
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New Research Shows Potential for Reducing Anxiety and Improving Sleep
Recent scientific research is again confirming the positive effects of yoga, this time highlighting yoga’s potential as a therapeutic tool for addressing anxiety and sleep disturbances.
Today's Research Round-Up focuses on a recent study exploring the efficacy of yoga for anxiety and sleep quality in a study among college students.
Study Title: The Effects of Yoga on Anxiety and Sleep Quality Levels Among College Students
Published: University of Kentucky, 2024
This study was a one-group pre-test, post-test design, and by analysing changes in anxiety and sleep scores following a yoga intervention, the researchers were able to assess the potential therapeutic benefits of yoga for anxiety and sleep disturbances.
Participants were provided a one-time in-person yoga session along with a recorded yoga video for use over four weeks. Data was collected using standardised screening tools (GAD-7 for anxiety and PSQI for sleep quality).
After a four-week yoga intervention, college students showed improvements in both anxiety (GAD-7 scores) and sleep quality (PSQI scores). While the changes weren't statistically significant, there was a noticeable decrease in anxiety symptoms and a positive shift towards better sleep, with improvements across most sleep subcategories.
This study confirmed the results obtained in prior studies.
Key Findings:
In this study, the authors reported an overall trend for improvement in anxiety and sleep quality, with the following key findings:
· Noticeable Anxiety Reduction: Participants experienced a trend towards reduced anxiety symptoms, as indicated by the GAD-7 scores.
· Encouraging Sleep Enhancement: Participants showed a positive shift towards improved sleep quality, reflected in the PSQI scores.
· Positive Shifts in Sleep Aspects: Participants benefited from improvements across multiple aspects of sleep quality (with the exception of sleep duration).
· Positive Trends: Despite not reaching statistical significance, the study indicated positive trends in both anxiety reduction and sleep improvement.
The study was premised on prior evidence which supported a correlation between a lack of nighttime sleep and increased anxiety, and it is significant that improvements in both were recorded. Researchers stated, "Results suggest that teaching yoga techniques and encouragement of regular yoga practice may reduce symptoms of anxiety and improve sleep quality."
Furthermore, this study confirmed prior evidence of the positive impacts of yoga on sleep quality. A previous randomised controlled trial of the effects of yoga intervention on sleep and quality-of-life in elderly was carried out and published in the Indian Journal of Psychiatry in 2013. Results of this study showed significant improvement in total sleep quality scoring, physical health, and additional reported benefits to psychological health, social relationships and environment domains of QOL in elderly living in old age homes.
Limitations of the Study
While the findings show promise, it's important to acknowledge the study's limitations. Researchers emphasise the need for further investigation with a larger sample size to achieve statistical significance. Future research may consider implementing a yoga intervention with a larger sample, over a longer period of time, or with higher level of instruction by trained teachers, in order to further examine the impact on quality of sleep and symptoms of anxiety. The researchers also noted that future work should include a control group to strengthen the evidence base.
Summary
It is fair to conclude that there is a compelling foundation for considering yoga as a potential therapeutic aid for improving sleep quality and reducing anxiety symptoms.
What This Means for Your Yoga Practice
- Explore Yoga: The study suggests it's time to consider incorporating yoga into your routine, given the potential benefits to your mental and physical wellbeing.
- Routine is important: The study indicates that even consistent, brief yoga practice can yield benefits.
- Find what works for you: If you don’t have time for a movement sequence before bed, try Yoga Nidra, or breathing exercises, as a gateway to better sleep.
Too good to be true?
Read the study yourself:-
Lucas Mullins, Larisa, "The Effects of Yoga on Anxiety and Sleep Quality Levels Among College Students" (2024). DNP Projects. 470.
https://uknowledge.uky.edu/dnp_etds/470
And the 2013 study:-
Sweet yoga dreams! 😊
This article was compiled by Victoria Siddoway, whose passion is to promote the wide-ranging benefits of yoga and encourage more people to unroll the mat to the best version of themselves. Researched with the help of AI. Photo Credit: Photo by Zoltan Tasi on Unsplash.