Developing Mindfulness in College Students Through Movement-Based Courses: Effects on Self-Regulatory Self-Efficacy, Mood, Stress, and Sleep Quality

“We used the following conditions proposed by Baron and Kenny 32 to show support for a mediational hypothesis: (1) the independent variable (total mindfulness), dependent variable (sleep quality), and mediator (mood, self-regulatory self-efficacy, or perceived stress) all must be significantly intercorrelated; (2) when…”

“Sleep quality The Pittsburgh Sleep Quality Index (PSQI) consists of 19 self-rated questions related to normal sleep habits.(24) Scores range from 0-21, and the instrument has strong temporal stability (Pearson r=.”

“Stress The Perceived Stress Scale – 4 (PSS4) is a four item Likert format scale designed to measure the degree to which situations in one’s life are appraised as stressful.(29) For the present sample, Cronbach’s alpha reliability coefficients were .”

“37 Although numerous clinical interventions based on developing mindfulness can effectively reduce stress, anxiety, depression, and disordered eating, 39 some students who are reticent to seek clinical interventions through counseling services may show an interest in movement-based courses as a way to develop mindfuln…”

“The identified mediation of the effect of mindfulness on sleep quality through mood and perceived stress provides an additional step towards describing a theory of the mechanism of mindfulness as suggested by previous researchers.(38) The limitations of this study are several.”

“Our findings support a similar observation by other investigators in which meditative movement (yoga) practice during an 8week MBSR program was associated with significant increases in multiple facets of mindfulness.(16) While other studies have investigated the effects of MBSR on sleep disturbance(14), no other studi…”

“A PSQI global score > 5 has served as a marker to distinguish sleep disturbances in insomnia patients versus controls.(25) For the present sample, the seven component scores of the PSQI had overall reliability coefficients (Cronbach’s alpha) of .”

“The 5 factors representing elements of mindfulness are (1) observing or attending to sensations, perceptions, thoughts, and feelings; (2) describing or labeling these internal experiences with words; (3) acting with awareness rather than on “automatic pilot”; (4) nonjudging of inner experiences; and (5) nonreactivity…”

“Individuals with sleep problems who then begin to exercise might be expected to see greater improvement in their sleep.(9) Additional promising behavioral interventions for treating insomnia are those focusing on alleviating stress and reducing worry.”

“33 Significant changes in specific facets of mindfulness, such as acting with awareness and observing sensations, perceptions, thoughts, and feelings, varied by class, but each class did show increases in multiple aspects of mindfulness.”

“11 – 13 A recent review of the effects of MBSR on sleep disturbance found some evidence associating improved sleep with increased practice of mindfulness techniques.”

“11-13 A recent review of the effects of MBSR on sleep disturbance found some evidence associating improved sleep with increased practice of mindfulness techniques.(14) Mindfulness has been defined as “paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.”

“Epidemiologic studies have consistently shown an association between self-reports of exercise and better sleep.(7) However, experimental studies have found none or only modest effects of exercise on sleep.”

“The 5 factors representing elements of mindfulness are (1) observing or attending to sensations, perceptions, thoughts, and feelings; (2) describing or labeling these internal experiences with words; (3) acting with awareness rather than on “automatic pilot”; (4) nonjudging of inner experiences; and (5) nonreactivity…”

“However, experimental studies have found none or only modest effects of exercise on sleep.(8) An explanation for this lack of association is that the experimental studies assessed good sleepers who have little room for improvement.”

“The 5 factors representing elements of mindfulness are (1) observing or attending to sensations, perceptions, thoughts, and feelings; (2) describing or labeling these internal experiences with words; (3) acting with awareness rather than on “automatic pilot”; (4) nonjudging of inner experiences; and (5) nonreactivity…”

“3 – 6 Sleep disturbances can be caused by many different factors, including biological, cognitive, and/or behavioral factors.”

“The 5 factors representing elements of mindfulness are (1) observing or attending to sensations, perceptions, thoughts, and feelings; (2) describing or labeling these internal experiences with words; (3) acting with awareness rather than on “automatic pilot”; (4) nonjudging of inner experiences; and (5) nonreactivity…”

“The 5 factors representing elements of mindfulness are (1) observing or attending to sensations, perceptions, thoughts, and feelings; (2) describing or labeling these internal experiences with words; (3) acting with awareness rather than on “automatic pilot”; (4) nonjudging of inner experiences; and (5) nonreactivity…”

“Examples of adjectives used in the scales are (a) “lively” and “vigorous” for Positive Energy, (b) “exhausted” and “weary” for Tiredness, (c) “aggravated” and “irritable” for Negative Arousal, and (d) “calm” and “peaceful” for Relaxation.”

“Three additional studies using single-group designs are included in the summary table (Table 1) in order to provide full information to readers (Burns et al., 2011; Caldwell et al., 2010; Collard et al., 2008).”

“However, university students, with the majority being female were included in similar studies [12, 25, 27, 63].”