Abstract

Background: Poor sleep quality is a growing public health concern, with dietary behaviors playing a crucial role in regulating circadian rhythms and overall restfulness. Mindful eating, a practice emphasizing awareness and intentionality in food choices, has shown potential in improving sleep outcomes. Objective: To explore the perceptions, experiences, and behavioral changes associated with a community-based mindful eating intervention on sleep quality among adults aged 18–45 years. Methods: A qualitative study was conducted with 35 participants (18 male, 17 female) using in-depth interviews. The intervention included a four-week community program on mindful eating principles, meal timing, and caffeine/ sugar reduction strategies. Pre and post-intervention interviews captured behavioral changes, perceived improvements in sleep, and barriers. Results: Thematic analysis revealed increased awareness of diet-sleep connections, with participants describing reduced sleep onset latency, fewer nocturnal awakenings, and enhanced overall sleep quality. Key themes included shifts toward avoiding late-night sugary foods, reduced pre-sleep anxiety, and greater adherence through community support. Conclusion: Community-based mindful eating interventions can significantly enhance sleep quality and efficiency. Public health programs should integrate dietary awareness campaigns to address modifiable lifestyle determinants of poor sleep.

• 1.   Afaghi, A., O’Connor, H., & Chow, C. M. (2007). High-glycemic-index carbohydrate meals shorten sleep onset. The American Journal of Clinical Nutrition, 85(2), 426–430. https:// doi.org/10.1093/ajcn/85.2.426
• 2.   Alruwaili, N.W., Alqahtani, N., Alanazi, M.H. et al. (2023). The effect of nutrition and physical activity on sleep quality among adults: a scoping review. Sleep Science and Practice, 7, 8. https://doi.org/10.1186/s41606-023-00090-4.
• 3.   Alvarado-García, P.A.A., Soto-Vásquez, M.R., Infantes Gomez, F.M., Guzman Rodriguez, N.M., & Castro-Paniagua, W.G. (2025). Effect of a mindfulness program on stress, anxiety, depression, sleep quality, social support, and life satisfaction: a quasi-experimental study in college students. Frontiers in Psychology, 16, 1508934. https://doi.org/10.3389/fpsyg.2025.1508934
• 4.   Ateş, K.S., Bakırhan, H., & Kalkan, I. (2024). Mental health and sleep quality: are intuitive eating, hedonic hunger and diet quality, determinants? a cross-sectional study. Malawi Medical Journal, 36(2), 80–89. https://dx.doi.org/10.4314/mmj.v36i2.4
• 5.   Cheung, L., & Cunningham, S. (2017). Mindfulness-based programs and public health. American Journal of Public Health, 107(6), 889–891. https://doi.org/10.2105/AJPH.2017.303769
• 6.   Grandner, M. A., & Jackson, N. (2013). Sleep and nutrition: The role of diet in sleep regulation and dysfunction. Current Opinion in Clinical Nutrition & Metabolic Care, 16(6), 693–698. https://doi.org/10.1097/MCO.0b013e328365d8e6.
• 7.   Hülsheger, U. R., et al. (2014). Benefits of mindfulness at work: The role of mindfulness in sleep quality. Journal of Occupational Health Psychology, 19(4), 490–502. https://doi.org/10.1037/a0037184.
• 8.   Irish, L. A., et al. (2015). The role of sleep hygiene in promoting public health. Sleep Health, 1(1), 24–28. https://doi.org/10.1016/j. sleh.2014.12.001
• 9.   Kristeller, J. L., & Wolever, R. Q. (2011). Mindfulness-based eating awareness training for treating binge eating disorder. Mindfulness, 2(3), 174-182.https://doi.org/10.1007/s12671-011-0058-3
• 10.   Lo, J. C., Ong, J. L., Leong, R. L., Gooley, J. J., & Chee, M. W. (2016). Cognitive performance, sleepiness, and mood in partially sleep deprived adolescents: The need for sleep study. Sleep, 39(3), 687–698. https://doi.org/10.5665/sleep.5552
• 11.   Mason, A. E., et al. (2016). A randomized controlled trial of a mindfulness-based intervention for insomnia. Sleep, 39(3), 549–559. https://doi.org/10.5665/sleep.5558
• 12.   Peuhkuri, K., Sihvola, N., & Korpela, R. (2012). Diet promotes sleep duration and quality. Nutrition Research, 32(5), 309–319. https://doi.org/10.1016/j.nutres.2012.03.009
• 13.   St-Onge, M. P., Mikic, A., & Pietrolungo, C. E. (2016). Effects of diet on sleep quality. Advances in Nutrition, 7(5), 938–949. https://doi.org/10.3945/an.116.012336

Data Sharing Statement

Funding