Effects of an Integrated Mindfulness and Sleep Hygiene Health Behavior Modification Program on Sleep Quality and Occupational Performance among Employees of a Private Company in Bangkok, Thailand: A Randomized Controlled Trial
Keywords:
Mindfulness Training, Sleep Hygiene, Sleep Quality, Occupational Performance, Health behavior modificationAbstract
Background: Poor sleep quality among working adults may adversely affect well-being and occupational performance. Health behavior modification through an integrated intervention combining mindfulness training, sleep hygiene, and self-regulation may help improve sleep quality and occupational performance.
Objectives: To examine the effects of an integrated mindfulness and sleep hygiene program on sleep quality and occupational performance among employees of private companies in Bangkok, Thailand, and to assess the program’s effect sizes.
Methods: This randomized controlled trial employed a pretest–posttest design involving 80 private-sector employees in Bangkok with Pittsburgh Sleep Quality Index (PSQI) scores >5, randomly assigned to intervention and control groups (40 per group). The intervention comprised eight weekly 90-minute sessions integrating mindfulness training, sleep hygiene, and self-regulation using a sleep diary. The control group continued usual routines. Outcomes were measured using the Five Facet Mindfulness Questionnaire–39 (FFMQ-39), Sleep Hygiene Index (SHI), Pittsburgh Sleep Quality Index (PSQI), and Individual Work Performance Questionnaire (IWPQ). Data were analyzed using descriptive statistics, paired t-tests, and ANCOVA adjusted for baseline scores. Effect sizes were calculated using Cohen’s d with 95% confidence intervals. Statistical significance was set at .05.
Results: Following the intervention, the intervention group showed significantly increased mindfulness scores and reduced sleep hygiene problem and PSQI scores (p < .001). After adjusting for baseline scores, ANCOVA revealed significantly better task performance (adjusted mean difference = 0.531, p < .001), contextual performance (0.480, p < .001), and total IWPQ scores (0.441, 95% CI: 0.263–0.618, p < .001) in the intervention group than in the control group. Counterproductive work behavior was significantly lower (adjusted mean difference = −0.337, p = .001). Large effect sizes were observed for sleep quality (Cohen’s d = −1.76) and occupational performance (d = 1.11). However, mediation analysis provided no clear evidence that sleep quality mediated the program’s effect on occupational performance.
Conclusion: The integrated mindfulness and sleep hygiene program improved sleep quality and occupational performance, supporting its potential for workplace health promotion. Further studies should assess its long-term effects across diverse organizational settings.
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