The purpose of our study is to examine the effects of a 4-week vinyasa yoga program on sleep-related and cardiovascular outcomes in adults with insomnia symptoms. This study will examine the following aims: To examine the effects of a 4-week vinyasa yoga program compared to a non-active control condition on subjective and objective sleep-related outcomes in adults who report insomnia symptoms. To examine the effects of a 4-week vinyasa yoga program compared to a non-active control on cardiovascular health. To examine the effects of a single session of vinyasa yoga compared to a non-active control condition on sleep- and cardiovascular-related outcomes collected overnight. Researchers will compare the yoga group and the non-active control group to see if there are any improvements in sleep and cardiovascular health.
This study will examine the effects of a 4-week vinyasa yoga program on sleep-related and cardiovascular outcomes using a randomized parallel group design. Following baseline assessments, participants will be randomly assigned into one of the two experimental conditions (i.e., vinyasa yoga, non-active control condition) based on stratification by sex (i.e., male, female) in a 1:1 ratio. All groups will complete an initial in-person experimental session during the early evening: those in the vinyasa yoga group will be guided through a supervised vinyasa yoga session and those in the non-active control group will complete a quiet rest session. Participants will be provided an Actiwatch and heart rate monitor to measure acute experimental effects on sleep and nocturnal heart rate variability. Following the initial supervised session, those in the vinyasa yoga intervention will be provided with a yoga mat and a standardized video and asked to practice 3 times per week for 4 weeks; compliance will be monitored by an online log. The non-active control group will not receive any yoga intervention and will be asked to avoid starting a new exercise routine. Following the 4-week intervention, all participants will complete post-intervention sleep and cardiovascular assessments following the same procedures used at baseline.
Study Type
INTERVENTIONAL
Allocation
RANDOMIZED
Purpose
PREVENTION
Masking
SINGLE
Enrollment
33
Participants will be instructed to perform a pre-recorded 60-minute vinyasa yoga session 3 times a week for 4 weeks.
Participants will be instructed to sit quietly for 60 minutes and watch a nature documentary during this time. The participants will be asked to maintain their current lifestyle habits and refrain from starting a new exercise and/or yoga program.
University of Pittsburgh
Pittsburgh, Pennsylvania, United States
Change in Insomnia Severity Index
Insomnia Severity Index is a 7-item self-report questionnaire that assesses the severity of the nighttime and daytime impact of insomnia symptoms. Each question is rated on a 5-point Likert scale, with a score of 0 indicating 'no problem' and 4 indicating 'very severe'. The total score is obtained by summing the scores of the individual items ranging from 0 to 28; a higher score indicates more severe insomnia symptoms.
Time frame: Baseline, post-intervention (4 weeks)
Change in nocturnal root mean square of successive difference between normal heartbeats (RMSSD)
Nocturnal root mean square of successive difference between normal heartbeats will be assessed for 1 night with a Polar heart rate monitor strap; an increase indicates better cardiovascular health
Time frame: Baseline, post-intervention (4 weeks)
Change from baseline sleep efficiency at 4 weeks
Actigraphy-assessed sleep efficiency, averaged over 7 nights
Time frame: Baseline, post-intervention (4 weeks)
Change from baseline total sleep time at 4 weeks
Actigraphy-assessed total sleep time, averaged over 7 nights
Time frame: Baseline, post-intervention (4 weeks)
Change from baseline resting systolic blood pressure at 4 weeks
Resting systolic blood pressure will be measured using an automated blood pressure system in the seated position
Time frame: Baseline, post-intervention (4 weeks)
Change from baseline resting heart rate at 4 weeks
Resting heart rate will be measured using a automated blood pressure system in the seated position
Time frame: Baseline, post-intervention (4 weeks)
Change from baseline resting carotid-femoral pulse wave velocity
Pulse wave velocity is a measure of arterial stiffness
Time frame: Baseline, post-intervention (4 weeks)
Change from baseline quality of sleep
Sleep quality will be assessed using a sleep diary on a scale of 'very poor' to 'very good'
Time frame: Baseline, post-intervention (4 weeks)
Change from baseline in Epworth Sleepiness Scale
Daytime sleepiness will be measured using the Epworth Sleepiness Scale (ESS). It is a brief 8-item questionnaire asking individuals to rate the likelihood of falling asleep on a 4-point scale (0 indicating 'would never doze off' and '3' indicating 'high chance of dozing') across eight situations that occur in daily life. The scores are summed for a total score that ranges from 0-24; a score ≥ 10 indicating clinically significant daytime sleepiness.
Time frame: Baseline, post-intervention (4 weeks)
Change from baseline in Ford Insomnia Response to Stress Test
Sleep reactivity, the stress-related vulnerability to experience sleep disturbances under stressful conditions will be measured by the Ford Insomnia Response to Stress Test; higher scores are associated with more sleep difficulties and elevated physiological stress.
Time frame: Baseline, post-intervention (4 weeks)
Change from baseline in Patient Health Questionnaire
Depression severity will be measured using the Patient Health Questionnaire which assess depressive symptoms over the past two weeks; a score \> 10 indicates moderate severity depression symptoms.
Time frame: Baseline, post-intervention ( 4 weeks)
Change from baseline in Generalized Anxiety Disorder-7 Questionnaire
Anxiety severity will be measured using the Generalized Anxiety Disorder Questionnaire which assess symptoms over the past two weeks; a score ≥ 10 detects generalized anxiety disorder.
Time frame: Baseline, post-intervention (4 weeks)
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