Impacts of the Mindfulness Meditation Mobile App Calm on Undergraduate Students' Sleep and Emotional State: Pilot Randomized Controlled Trial.

Abstract

Background: Undergraduate students frequently experience negative emotional states and sleep quality, which is believed to have worsened following the COVID-19 pandemic.

Objective: This study piloted the use of a popular mobile mindfulness app (Calm) as a potential intervention to improve state depression, anxiety, stress, and sleep quality in undergraduate students attending a Canadian university, following the COVID-19 pandemic.

Methods: Undergraduate students were randomly assigned to a control or treatment group and completed a series of 3 questionnaires to evaluate baseline state emotional health (Depression Anxiety Stress Scale 42-Item Version [DASS-42], Perceived Stress Scale 10-Item Version [PSS-10], and Pittsburgh Sleep Quality Index). Treatment group participants were instructed to engage with the fully-automated Calm app's sleep section for 30 days: 20 minutes daily, 5 days a week, along with an additional 30 minutes of interaction with other app sections each week, resulting in a goal of 130 minutes per week. The control participants were instructed to continue with everyday life and refrain from the use of mindfulness-based apps for 30 days. Following the 30-day treatment period, all participants repeated the 3 questionnaires. The impact of the treatment on all outcomes was examined using linear mixed model analyses. Independent samples t tests were used to determine if psychosocial health or sleep scores differed between baseline and follow-up and if differences in such scores were present between the groups.

Results: A total of 80 students met the inclusion criteria and were randomly assigned to the control (n=40) or treatment (n=40) group. One control participant was lost to follow-up and 3 treatment participants discontinued engaging with the Calm app. Both control (n=39) and treatment (n=37) groups began with similar demographic, emotional state, and sleep characteristics. Treatment participants engaged with the Calm app's sleep section for an average of 234 minutes per week; however, 54% (20/37) met the minimum prescribed interaction time across all 4 weeks. Following the 30-day treatment period, compared to the control group, the treatment group's state anxiety (mean 14, SD 7.4 vs mean 12, SD 7.8; P=.002), state stress (DASS-42: mean 20, SD 8.8 vs mean 15, SD 8.5; P<.001; PSS-10: mean 22, SD 5.9 vs mean 19, SD 5.9; P=.02), and sleep quality (mean 7.7, SD 2.7 vs mean 6.4, SD 3.5; P<.001) improved. Posttreatment, state stress and perceived stress severity was lower in the treatment versus control group (DASS-42: P=.02; PSS-10: P=.03, respectively).

Conclusions: These pilot findings indicate that a mindfulness app may be an effective tool for reducing state anxiety and stress, as well as enhancing sleep quality among undergraduate university students. A larger, randomized controlled trial should confirm these findings.