Insomnia

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Yoga

  • In 2004 Applied Psychophysiology and Biofeedback published a study which showed that 8 weeks of yoga significantly improved sleep efficiency, total sleep time, total wake time, sleep onset latency and wake time after sleep onset in 20 insomnia patients. [Source]

Meditation

  • In 2014 Sleep published a study in which 54 adults with chronic insomnia were assigned to one of 3 groups; Meditation therapy for insomnia, meditation therapy for stress reduction or a self-monitored control group. Both of the meditation therapy groups saw greater improvements in insomnia compared to the control group, with the meditation-for-insomnia group showing the greatest improvement at the 3-month follow-up mark and a 50 percent remission rate at 6-month follow-up. [Source]

Acupuncture – Reduced chemotherapy-related insomnia

  • In 2014 the Asian Pacific Journal of Cancer Prevention published a 45-patient study which showed that acupuncture administered the day prior, the day of, and the day after a chemotherapy treatment was able to reduce pain, nausea, vomiting, insomnia and anxiety. [Source]

AromatherapyInsomnia in college students

  • In 2006 Taehan Kanho Hakhoe Chi published a 4-week study in which 100 percent lavender essential oil improved sleep quality and reduced severity of depression in 42 female college students with insomnia and depression. [Source]

Walking

  • In 2015 The Journal of the International Menopause Society published a randomized controlled study involving 106 postmenopausal women which found that, compared to a control group, women given a pedometer and asked to increase step count by 500 steps each week, saw a decrease in the severity of depressive symptoms as well as reductions in anxiety and insomnia. [Source]

Coffee in adolescents – associated with increased insomnia

  • In 2016 the Korean Journal of Family Medicine published a study based on a questionnaire of 234 middle-school students which found that higher caffeine intake (among which coffee was one source of caffeine reported) was associated with higher weight, lower academic achievement and greater depression, anxiety and insomnia. [Source]

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