Meditation acutely improves psychomotor vigilance, and may decrease sleep need

Abstract

Background: A number of benefits from meditation have been claimed by those who practice various traditions, but few have been well tested in scientifically controlled studies. Among these claims are improved performance and decreased sleep need. Therefore, in these studies we assess whether meditation leads to an immediate performance improvement on a well validated psychomotor vigilance task (PVT), and second, whether longer bouts of meditation may alter sleep need.

Methods: The primary study assessed PVT reaction times before and after 40 minute periods of mediation, nap, or a control activity using a within subject cross-over design. This study utilized novice meditators who were current university students (n = 10). Novice meditators completed 40 minutes of meditation, nap, or control activities on six different days (two separate days for each condition), plus one night of total sleep deprivation on a different night, followed by 40 minutes of meditation.A second study examined sleep times in long term experienced meditators (n = 7) vs. non-meditators (n = 23). Experienced meditators and controls were age and sex matched and living in the Delhi region of India at the time of the study. Both groups continued their normal activities while monitoring their sleep and meditation times.

Results: Novice meditators were tested on the PVT before each activity, 10 minutes after each activity and one hour later. All ten novice meditators improved their PVT reaction times immediately following periods of meditation, and all but one got worse immediately following naps. Sleep deprivation produced a slower baseline reaction time (RT) on the PVT that still improved significantly following a period of meditation. In experiments with long-term experienced meditators, sleep duration was measured using both sleep journals and actigraphy. Sleep duration in these subjects was lower than control non-meditators and general population norms, with no apparent decrements in PVT scores.

Conclusions: These results suggest that meditation provides at least a short-term performance improvement even in novice meditators. In long term meditators, multiple hours spent in meditation are associated with a significant decrease in total sleep time when compared with age and sex matched controls who did not meditate. Whether meditation can actually replace a portion of sleep or pay-off sleep debt is under further investigation.

Figures

Figure 1

Mean change in PVT reaction time for our four experimental treatments: Control (C), Nap (N), Meditation (M), Sleep Deprivation Plus Meditation (SD+M). Performance improves following meditation (M, SD+M) and declines following a nap and in controls (N, C); Friedman Test Statistic = 23.4, df = 3, p << 0.0005. Treatments noted with the same letter (a or b) denote nonsignificant subsets of the overall analysis. Values represent the mean PVT reaction times before treatment minus the post-treatment. Error bars denote one standard error.

Figure 2

A plot of Post-Treatment PVT Reaction Time versus Pre-Treatment PVT Reaction Time for our four treatments. The treatments that included meditation, M and SD+M, showed faster post- than pre-treatment reaction times; whereas, the reverse was true for the C and N treatments. The M and SD+M treatments have a shallower regression slope than the two treatments that do not include meditation, C and N (F1,27 = 12.610, p < 0.002).

Figure 3

Average sleep duration for long-term meditators versus non-meditators in India. Meditators had significantly shorter sleep durations than non-meditators (5.2 versus 7.8 hours per day; F1,28 = 54.183, p <<0.00001). Error bars denote one standard error.