A Comparative Study on the Effect of Sleep Hygiene Education with Progressive Muscle Relaxation and Mindfulness-Based Sleep Training on Insomnia
Abstract: Insomnia is a common sleep disorder that affects physical health, psychological well-being, and daily functioning. This randomized comparative clinical study evaluated the effectiveness of Sleep Hygiene Education (SHE) combined with Progressive Muscle Relaxation (PMR) and SHE combined with Mindfulness-Based Sleep Training (MBST) in managing insomnia. Forty participants aged 18 to 60 years were randomly assigned to two groups of 20 each. Both groups received their respective interventions for 28 days, with assessments conducted at baseline, Day 30, and Day 45. Treatment outcomes were measured using the Insomnia Severity Index (ISI), WHO-5 Well-Being Index, and Sleep Efficiency (SE). In Group A, mean ISI scores decreased from 21.65 at baseline to 3.10 at follow-up, while Group B showed a reduction from 21.95 to 3.05. WHO-5 scores improved from 2.40 to 17.40 in Group A and from 2.20 to 16.80 in Group B. Sleep efficiency increased from 57.17% to 82.66% in Group A and from 54.66% to 82.89% in Group B. Although a statistically significant difference in sleep efficiency was observed at baseline (p 0.05). Both interventions were associated with improvements in sleep quality, insomnia severity, and psychological well-being, which continued through the final follow-up. The results support the use of PMR and mindfulness-based sleep training alongside sleep hygiene education as practical, non-pharmacological approaches to managing insomnia, with neither intervention demonstrating superior clinical outcomes.
Keywords: Insomnia, Sleep Hygiene Education, Progressive Muscle Relaxation, Mindfulness-Based Sleep Training, Sleep Efficiency
How to Cite?: Dr. Ayanaraj P, "A Comparative Study on the Effect of Sleep Hygiene Education with Progressive Muscle Relaxation and Mindfulness-Based Sleep Training on Insomnia", Volume 15 Issue 10, October 2026, International Journal of Science and Research (IJSR), Pages: 1444-1448, https://www.ijsr.net/getabstract.php?paperid=SR261021161524, DOI: https://dx.doi.org/10.21275/SR261021161524