Effects of Constructive Worry, Imagery Distraction, and Gratitude Interventions on Sleep Quality: A Pilot Trial

Abstract

Background: There is mounting empirical evidence that poor sleep compromises well‐being. Our study focused on university students who have persistent problems sleeping because their minds are racing with stimulating thoughts and worries. We evaluated three self‐help interventions (constructive worry, imagery distraction, and a gratitude intervention) which were disseminated by e‐mail. Methods: Forty‐one participants (32 females) were randomly assigned to an intervention. Daily measures of sleep and pre‐sleep worry and arousal were collected online during a baseline week followed by an intervention week. Results: Each intervention reduced worry and pre‐sleep arousal, and improved sleep compared to baseline. One intervention did not differ from the others. Participants rated the interventions as moderately helpful. Conclusions: E‐mailed self‐help versions of constructive worry, imagery distraction, or a gratitude intervention helped university students quiet their minds and sleep better. This mode of delivery is feasible for broad distribution and at universities without access to sleep clinicians.

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