Cognitive Sleep Coaching Program Improves Sleep Duration and Quality
Completion of the 12-week program was associated with reported improvements in overall changes in sleep parameters of sleep latency, wake after sleep onset, sleep efficiency, and others.
Michael Grandner, PhD
Recently published data using the app-based, personalized sleep program known as Sleep Reset showed subjective improvements in sleep duration and quality over a 12-week period. Overall, these results suggest that an effective sleep coaching program that utilizes trained sleep coaches with access to broad-certified providers, may provide a valuable resource for subclinical populations.
Published in Frontiers in Sleep, treatment with Sleep Reset resulted in mean sleep latency reduced by 11 min, wake after sleep onset (WASO) reduced by 28 min, mean sleep efficiency (SE%) increased by 6.6%, and mean total sleep time (TST) increased by about 44 min (all P <.00001). The participant-reported improvements were greater among those who reported lower SE% and/or shorter sleep duration at baseline. Investigators noted that there were multiple limitations in the dataset and protocol that limit the generalizability of the findings.
"Over a third of the US population is struggling with insufficient or poor sleep,” senior investigator Michael Grandner, PhD, associate professor of psychiatry at the University of Arizona College of Medicine, said in a statement. "Remarkably, data from Sleep Reset reveals that this program has the potential to significantly extend the duration of their sleep. In fact, no other program to my knowledge has demonstrated effects of such magnitude."
The study consisted of 564 adults who completed the 12-week Sleep Reset program. They program consisted of a screening process, an onboarding process, and an intervention period that included tracking and assessment, education about healthy sleep and circadian habits, and interactive coaching with a live coach. Participants were able to text their sleep coach directly through the app as needed to ask questions. Tracking and assessments included questionnaires and a daily sleep diary.
Secondary analyses examined differences between those who reported low SE% at baseline (<85%) compared with those who reported higher SE% (≥85%). When comparing the groups, changes were greater for SL (5.7 vs 16.2 min), WASO (7.2 vs 47.3 min), SE% (1.6 vs 11.2%) and TST (31.2 vs 65.3 min) in those with low baseline SE%. Regression analyses adjusting for gender and age found that those with low baseline SE% decreased their SL by an additional 10.80 min (95% CI, –14.41 to –7.19; P <.0005), decreased their WASO by an additional 40.21 min (95% CI, –47.36 to –33.06; P <.0005), increased their SE% by an additional 9.49% (95% CI, 7.96-11.02; P <.0005) and increased their sleep duration by an additional 31.61 min (95% CI, 13.64-49.58; P <.0005).
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Subgroup analyses included those with SL less than or greater than 30 min, WASO less than or greater than 30 min, WASO greater than 60 min, SE%, and 6 hours of TST. Using paired t-tests, results showed that all pairwise comparisons were statistically significant, except for those with low WASO, who did not show statistically significant chance in SL, WASO, or TST.
"Many popular sleep solutions like Trazadone, Benadryl and Melatonin don't even have the clinical evidence to increase total sleep time much at all,” Grandner added.1 "Ambien and Lunesta are known to increase sleep time by around 30 minutes, but that's much less than what we've seen from Sleep Reset. What's even better is that Sleep Reset is a non-medication intervention, thus non-habit forming and devoid of troubling side effects."
Slightly more than half (54.96%) of trial participants used sleep aids at least once during the first week of participation. By the end of the 12-week trial, this number was reduced to 40.6%. Among those who did not use sleep aids at baseline, 81.89% continued to avoid them at week 12 while 18.11% had begun using them during the study period. A chi-square test was statistically significant (X2[1] = 96.9; P = –8.88 x 10-16) and a post-hoc t-test showed that sleep aid use was reduced overall pre-post (t[563] = –6.37; P = 3.93 x 10–10).
"Many people with sleep issues need options beyond pills," Yunha Kim, founder and chief executive officer of Sleep Reset, said in a statement.1 "I know this first hand because I personally battled with insomnia and have tried a lot of things myself. However, accessibility can be a significant barrier when it comes to evidence-based treatments like Cognitive Behavioral Therapy for Insomnia, which often come with lengthy waitlists." Kim introduces Sleep Reset as an immediate, pill-free solution to these issues. Accessible from home without a waiting period, Sleep Reset presents a convenient and readily available option for those seeking to improve their sleep using clinically proven strategies."
