Mind-body Therapies Research Articles

Unmet Needs in Spondyloarthritis: Pathogenesis, Clinical Trial Design, and Nonpharmacologic Therapy.

A program focused on pathogenesis, clinical trial design, and nonpharmacologic mind-body therapy for of spondyloarthritis (SpA) was presented at the Spondylitis Association of America Unmet Needs Conference IV. SpA pathogenesis is incompletely understood but involves a complex set of drivers, including genetics, biomechanical stress, and microbial factors. Affected tissues may include axial and peripheral joints, entheses, skin, uvea, and intestines. The specific role of key cytokines like interleukin (IL)-23, IL-17, and tumor necrosis factor in the phases of this inflammatory process remains unclear. New insights into pathogenesis will continue to generate targets for novel therapeutics. How to optimally evaluate those therapeutics in clinical trials, and for the various manifestations of SpA, remains less clear. Future trials need better generalizability, robust subgroup analyses to assess differential responses for distinct disease manifestations, a focus on comparative efficacy, and outcomes relevant to the clinician and the patient. Additionally, study designs need to leverage available technology to facilitate subject participation in trials. In view of the interplay between biologic, physical, and psychological aspects of disease, there is increasing attention to nonpharmacologic agents, with the aim of maximizing long-term health-related quality of life through the control of symptoms and inflammation. Recent studies provide encouraging evidence that mind-body interventions such as tai chi, qigong, yoga, and meditation have benefits for patients with SpA, particularly those with pain. The advances in our understanding of pathogenesis, novel therapeutics, and nonpharmacologic interventions have revolutionized the management of SpA, but numerous questions around optimal management remain.

How Bud Craig's Insights Reshape the Research on Pain and Mind-Body Therapies.

With his elegant studies, Bud Craig determined the structural neural basis for interoception and critically expanded our conceptual understanding of it. Importantly, he placed pain in the framework of interoception and redefined pain as a homeostatic emotion. Craig understood emotions and pain as experiences based on inferential brain processes within the theoretical model of prediction processing. This chapter aims to give a brief overview of relevant research. Mind-body therapies, such as meditation, mindfulness, yoga, Tai Chi, and others, are included as first-line non-pharmacological approaches in clinical guidelines for the management of chronic pain. Craig's groundbreaking work provided the background for our contemporary understanding of mind-body therapies and for the key role that interoceptive processes play in these therapies as they apply to a wide range of clinical conditions, including pain. This chapter reviews the tremendous influence that Craig's work had on the current state of research on mind-body therapies for managing chronic pain and how it led to new directions for cutting-edge clinical and neuroscientific research.

Evaluating a peer-support mind-body medicine intervention for healthcare leaders.

Mind-body medicine (MBM) is an evidence-based intervention associated with trauma and stressful events. The MBM intervention alleviates symptoms of work-related stress and builds resilience by utilizing self-care techniques facilitated in small group settings. Healthcare leaders who experienced traumatic stress through the COVID-19 pandemic may benefit from interventions aimed at their needs. We evaluated the effects of a peer support MBM intervention on perceived stress, resilience, well-being, and empathy for nurse leaders and compassionate care leaders. A pre-post intervention was conducted via 7 virtual and 2 on-site groups, recruiting from a large multihospital health system in the United States. Participants engaged in an 8-week program facilitated by a certified faculty group leader from The Center for Mind-Body Medicine and engaged in resilience skills building activities along with facilitated sharing. Validated instruments were used to measure outcomes at pre, post, 1 month, and 6 month follow-up intervals. Surveys included open-ended questions for qualitative feedback related to facilitators, barriers, and group experiences. Seventy-three leaders completed the MBM program, and 22 completed the four research surveys; all qualitative responses were included for feedback. Perceived stress decreased after the intervention (p < .008) and was maintained for 6 months post intervention (p < .005). Resilience increased after the intervention (p < .034) and for 1 month (p < .049) but decreased after 6 months. Qualitative responses showed that time and workload factors were the most significant barrier to participation, while the benefits included protected time with peers, learning well-being skills, and having a safe place to process emotions. Healthcare leaders face unique challenges, including workplace trauma and crises. Interventions that support their stress response, resilience, and overall well-being should take into consideration the nature of their work, the balance of time demands, and the need for peer support to overcome barriers to sustainable interventions.

Mind-Body Medicine in the Treatment of Depression: A Narrative Review of Efficacy, Safety and Mechanisms.

This narrative review examines the efficacy, mechanisms and safety of mind-body medicine (MBM) in the treatment of depression. We reviewed the potential effects of various MBM interventions such as yoga, tai chi, qigong, mindfulness-based interventions and nutrition on clinical and subthreshold depressive symptoms. Current studies indicate a growing interest in the use of MBM for psychiatric disorders, including depression. MBM interventions demonstrate efficacy in reducing depressive symptoms with fewer adverse effects and costs compared to pharmacological treatments. MBM has significant potential to improve mental health outcomes for depression. These interventions encourage self-care and stress management through behavioural, exercise, relaxation and nutritional approaches. While existing data are promising, further, more rigorous studies are required to confirm long-term effectiveness and to determine the role of MBM in comprehensive depression treatment strategies.

Yoga for Cancer Survivors (YOCAS): A Systematic Review of the YOCAS Program's Impact on Physical and Psychological Well-Being.

Cancer survivors frequently experience prolonged physical and psychological symptoms including cancer-related fatigue (CRF), sleep disturbances, cognitive impairment, and musculoskeletal pain. Conventional treatments for these symptoms have demonstrated limited efficacy, emphasising the need for complementary therapies. The Yoga for Cancer Survivors (YOCAS) program is a structured mind-body intervention designed to address these challenges. This systematic review evaluated the efficacy of YOCAS in managing CRF, sleep quality, cognitive function, and musculoskeletal symptoms in cancer survivors using randomised controlled trials (RCTs).A comprehensive search was conducted across the Google Scholar, Scopus, Cochrane Library, and PubMed databases for RCTs published between January 2000 and September 2024. Eligible studies included adult cancer survivors who had completed primary treatment and compared YOCAS interventions to control groups. The primary outcomes were cancer-related fatigue, sleep quality, cognitive function, and musculoskeletal symptoms. The risk of bias was evaluated using the Cochrane Risk of Bias Tool, and the findings were synthesised.Six RCTs, involving 1,717participants, met the inclusion criteria. The YOCAS program demonstrated significant improvements in the reduction of cancer-related fatigue and sleep quality. Cognitive function and memory were improved, particularly among breast cancer survivors, with reduced musculoskeletal pain reported in participants undergoing hormonal therapy. Despite variations in study design, the risk of bias was generally low.​​​​​​​The YOCAS program effectively reduced cancer-related fatigue, improved sleep quality, and addressed the cognitive and musculoskeletal symptoms in cancer survivors. Given its low risk and broad applicability, YOCAS shows promise as a complementary therapy for cancer survivorship care. Future research should focus on the long-term sustainability of these benefits and explore the impact of the program across diverse cancer populations.

Mind-body medicine and altered states of consciousness in Homo

The mind-body relationship has long been a subject of inquiry from both philosophical and scientific perspectives. Ancient Greek philosophers such as Pythagoras and Plato posited dualistic models, where the mind and body are distinct substances. In contrast, modern approaches in Mind-Body Medicine (MBM) offer integrative models that emphasize the interconnectedness of mental and physical states and the proactive role of the patient in their own healing process. This review examines the evolutionary roots of altered states of consciousness (ASC) as a precursor to current MBM techniques. By tracing ASC to early hominins and their cognitive development, it posits that the ability to enter various ASC—such as those used in rituals, meditation, and other mind-body practices—provided evolutionary advantages, influencing both individual fitness and social cohesion. Moreover, this review discusses tonic immobility in animals as a survival mechanism and explores parallels in human and non-human primate behaviors involving ASC. Additionally, neurochemical pathways that govern ASC, such as serotonergic and dopaminergic regulation, are explored for their roles in promoting social behaviors, cognitive flexibility, and emotional regulation. Furthermore, the role of the default mode network is investigated in relation to psychotropic and mood altering substances and altered states of consciousness. This integrated perspective offers new insights into the origins of MBM and underscores the significance of ASC in both evolutionary and contemporary contexts.

Exercise effects on neuropsychiatric symptoms and quality of life in mild cognitive impairment: a systematic review and meta-analysis.

Exercise is considered as a cost-efficient option for individuals with mild cognitive impairment (MCI). Although the potential benefits of exercise for improving cognitive function are recognized, its impact on neuropsychiatric symptoms (NPS) and the quality of life (QoL) in individuals with MCI remains unclear. This study aims to investigate the effects of exercise interventions on NPS, including depression, anxiety, sleep disorders, and the quality of life in individuals with MCI. There were 17 randomized controlled trials (RCTs) involving 1,575 participants were included. The findings indicate a small but significant positive effect of exercise on depression (standardized mean difference [SMD] = -0.47, 95% confidence interval [CI]: -0.73 to -0.21), but the quality of the evidence is low. Mind-body exercises were relatively more effective in alleviating depression. No significant improvements were observed in sleep disorders (SMD = -1.27, 95% CI: -2.80 to 0.26). Exercise improved anxiety in one study but had no effect in the other. It also improved quality of life in seven studies, with two showing no effect. The findings suggest that exercise, particularly mind-body exercises, can improve depression in individuals with MCI. However, the effect of exercise on anxiety, sleep disorders, and quality of life is still uncertain, necessitating additional research. These findings underscore the significance of integrating customized exercise programs in managing MCI to boost quality of life and mitigate NPS. https://www.crd.york.ac.uk/prospero/. ID: CRD42023445369.

An integrated approach to the treatment of Rheumatic diseases: the role of psychological interventions.

Rheumatic diseases are chronic conditions that often result in significant physical and psychological challenges, reducing patients' quality of life and increasing the economic burden on healthcare systems. This study examines the vital role of psychological interventions in the comprehensive treatment of rheumatic diseases. The findings reveal a high prevalence of psycho-emotional disorders such as depression, anxiety, and stress among these patients, which can worsen disease progression and hinder treatment adherence. The review highlights the bidirectional relationship between the central nervous and immune systems, showing how psychological stress influences the pathophysiology of inflammatory diseases. Various psychological interventions are explored, including mind-body therapies, cognitive behavioral therapy, acceptance and commitment therapy, and mindfulness-based practices such as meditation, yoga, and tai chi. These approaches improve emotional well-being, help reduce pain, and enhance overall quality of life. The article emphasizes a holistic treatment model incorporating pharmacological care, physical rehabilitation, and psychological support. This integrated approach fosters more effective management of rheumatic diseases by addressing their complex nature and promoting better functional outcomes. The study advocates for the seamless incorporation of psychological support into routine clinical practice tailored to the biopsychosocial profile of each patient. Future research should focus on identifying the most effective psychological interventions for different patient groups to enhance the quality of life for individuals with rheumatic diseases.

Exploring Effective Interventions for Postpartum Blues: A Review of Current Literature

Postpartum blues, or "baby blues," is a common condition affecting 50-80% of new mothers, marked by mood swings, tearfulness, anxiety, and fatigue. It typically emerges within the first two weeks postpartum and can impact mother-infant bonding and maternal well-being. Left untreated, it may escalate into more severe postpartum mood disorders. This review aims to assess the efficacy, accessibility, and feasibility of various interventions for postpartum blues, synthesizing current research to inform clinical practices and future studies. A systematic review of peer-reviewed articles from 2010 to 2024 was conducted using PubMed, CINAHL, and PsycINFO databases. Articles were selected based on relevance, methodological rigor, and focus on postpartum blues interventions. After screening, 72 articles met the inclusion criteria and were included in the final analysis. The review identified several effective interventions across different domains: Psychosocial intervention particularly peer support programs and cognitive-behavioral therapy (CBT) were most effective in reducing postpartum blues symptoms; Hormonal and pharmacological interventions, including neuroactive steroids and selective serotonin reuptake inhibitors (SSRIs), showed mixed but promising results; Nutritional interventions, particularly omega-3 supplementation, demonstrated significant preventive effects; Mind-body interventions, such as mindfulness-based therapies, were effective in improving mood stability; Technology-based interventions, including mobile health applications and AI-driven support, showed potential for scalable and accessible solutions. Psychosocial interventions provide the strongest evidence for managing postpartum blues, while emerging research on hormonal, nutritional, and technology-based interventions offers promising new directions. A personalized, multimodal approach integrating these strategies is recommended for improving maternal mental health during the postpartum period.

The role of mind-body interventions in traumatised refugees’ primary care: A qualitative exploration of professionals’ experiences in a dedicated programme in Geneva

Post-traumatic physical and psychological symptoms are pervasive among refugees. Primary care staff face numerous challenges and often seek innovative ways of addressing their refugee patients’ physical and mental health needs. A nascent body of literature suggests that mind-body interventions (MBIs11Mind-body interventions) have a positive effect on post-traumatic symptoms in this population. But the quality of evidence is still poor, and little is known about the role MBI could play in the primary care of refugees. Following the implementation of two different kinds of MBI in a dedicated primary care unit, this study aimed to explore staff members’ perceptions and prescribing habits for MBI. Given the paucity of information about this topic, we used a qualitative design combining ethnography and discourse analysis providing in-depth insight into professionals’ experiences of MBI. Data collected over five-months of non-participative observation and the transcription of twelve interviews were analysed following the Interpretative Phenomenological Analysis method (IPA) yielding four main results: (1) Generally poor initial understanding of MBI; (2) A variety of conditions and situations where MBIs appeared acceptable and helpful; (3) A persistent lack of experience and knowledge about the indications for MBI, hindering prescription; (4) The importance of articulating MBIs with mental health services. These results, in the light of the existing literature, suggest that stronger evidence for MBI efficacy for refugees is required, a key to improving professionals’ understanding of MBI, providing them with explicit prescription criteria, and encouraging stakeholders to implement these innovative interventions.

Yoga and Mind-Body Interventions for People with Cancer Eases Physical and Emotional Symptoms

Yoga and Mind-Body Interventions for People with Cancer Eases Physical and Emotional Symptoms

The Program of the 1st International Scientific Conference on Mind-Body Medicine: 4th and 5th of November, 2024

The Program of the 1st International Scientific Conference on Mind-Body Medicine: 4th and 5th of November, 2024

A large-scale, international cross-sectional survey of published pediatrics authors: Perceptions of complementary, alternative, and integrative medicine

BackgroundThe use of complementary, alternative, and integrative medicine (CAIM) is commonly used among pediatric patients for various conditions. Pediatrics clinicians’ and researchers’ perceptions towards the incorporation of CAIM therapies have varied. This study aims to investigate the perceptions of both pediatrics researchers and clinicians regarding CAIM. MethodsWe conducted a large-scale, international cross-sectional online survey with published pediatrics authors who have published their work in pediatrics medical journals that are indexed in MEDLINE. In total, 34 494 researchers and clinicians were invited to complete the survey. The survey recorded respondents’ perceptions on various CAIM therapies. Descriptive statistics were generated from the quantitative survey results. A thematic analysis was conducted for responses to open ended questions. ResultsIn total, 731 pediatrics clinicians and/or researchers responded to the survey, with about half of the respondents being faculty members/principal investigators (56.10 %) and/or clinicians (43.45 %) and from the Americas (46.56 %) or Europe (30.53 %). Over half of the respondents viewed mind-body therapies favourably (62.01 %) and the fewest respondents held favourable perceptions of biofield therapies (6.98 %). Respondents agreed or strongly agreed that there is value in conducting further research on CAIM therapies (85.52 %) and disagreed or strongly disagreed that they felt comfortable recommending most CAIM therapies to patients (64.83 %). A thematic analysis of our findings demonstrates that many pediatrics clinicians and/or researchers support further research on CAIM. ConclusionThe findings from this study demonstrate that pediatrics clinicians and researchers have varying perceptions towards CAIM therapies. Respondents had the most positive perceptions of mind-body therapies and felt they did not have adequate training on CAIM. Further research is needed to establish more evidence-based educational resources on CAIM.

(Digital) Mind-Body Intervention for Residents in Care Facilities: Mixed Format of On-Site and App Intervention to Combine Benefits

(Digital) Mind-Body Intervention for Residents in Care Facilities: Mixed Format of On-Site and App Intervention to Combine Benefits

Effects of Physical and Mind-body Exercise on Sleep Quality in Individuals With Diabetes Mellitus: A Systematic Review and Meta-analysis.

Physical and mind-body exercises represent distinct intervention strategies that may improve sleep quality by influencing physiological and psychological factors. Nevertheless, their effectiveness in individuals with diabetes is not well-established. This systematic review and meta-analysis aimed to examine the impacts of physical and mind-body exercise interventions on sleep quality in patients with diabetes mellitus. Six randomized controlled trials (RCTs) that met the inclusion criteria were identified from PubMed, CINAHL, Embase, Scopus, Web of Science, Cochrane, and Ovid-Medline Library. The effect size for sleep quality was calculated using the standardized mean difference (SMD) with a 95% confidence interval (CI), employing a random-effects model. Heterogeneity and publication bias were also examined, and subgroup, meta-regression, and sensitivity analyses were performed. Physical and mind-body exercise interventions significantly improved sleep quality, with an SMD of -1.040 (95% CI, -1.686 to -0.394). Subgroup analysis revealed significant differences with respect to the type of intervention (p=0.047), or its duration (p=0.282). Meta-regression analysis indicated that mean hemoglobin A1c level was the only factor to be significantly related to the effect size for sleep quality, demonstrating a negative association (p=0.033). The assessment of publication bias and the sensitivity analysis suggested that the findings were reliable and robust. Physical and mind-body exercises may serve as effective interventions for patients with diabetes mellitus who experience poor sleep quality. However, to substantiate these findings, additional rigorous RCTs with larger sample sizes, longer follow-up periods, and standardized interventions are required.

Complementary and integrative medicine in cancer-related fatigue

The majority of cancer patients experience fatigue during the course of their illness. Fatigue should not be seen as an inevitable consequence of cancer and its treatment. Cancer-related fatigue (CRF) is amultidimensional symptom complex that is influenced by avariety of factors. Complementary medicine approaches offer potentially promising strategies to address this fatigue and can therefore be avaluable addition to conventional therapies.In this narrative review, complementary medicine treatment approaches for tumor-associated fatigue are presented according to the historical development and current scientific evidence. The focus is on methods with the highest current evidence based on the recommendations of national and international guidelines. Therapeutic approaches from mind-body medicine, such as mindfulness-based stress reduction (MBSR), mindfulness-based cognitive therapy (MBCT), yoga, tai chi, and qigong, as well as acupuncture, acupressure, moxibustion, and phytotherapeutic treatment approaches are presented.In Germany, the complementary therapies listed here are not generally covered by health insurances. However, afew clinics have developed comprehensive programs in mind-body medicine, for which cost coverage has already been obtained. As aresult, complementary medical treatments for cancer-related fatigue that adhere to national and international guidelines are typically available only as private services or within the framework of study participation.

A Review of Mechanisms, Impact, and Advances in Management Strategies in Cancer-Related Pain

Cancer-related pain significantly impacts patients' quality of life and treatment outcomes, presenting a persistent challenge in oncology. The complex nature of cancer pain encompasses nociceptive, visceral, and neuropathic types, each with distinct characteristics and management requirements. Pain profoundly affects cognitive function, daily activities, and emotional well-being of cancer patients, often leading to decreased quality of life and treatment compliance. Current management strategies include both pharmacological and non-pharmacological approaches. Opioids, non-opioid analgesics, and adjuvant medications form the cornerstone of pharmacological interventions, while acupuncture and mind-body therapies show promise as complementary non-pharmacological methods. Recent advancements in pain assessment tools, such as digital pain diaries and wearable devices, offer improved monitoring capabilities and personalized pain management. Emerging therapies, including targeted immunotherapies and gene therapy approaches, represent new frontiers in cancer pain management. However, challenges persist in balancing effective pain relief with side effect minimization. The field is moving towards personalized, multimodal approaches that consider individual patient factors and pain mechanisms. Future research directions include developing novel analgesics, integrating artificial intelligence in pain assessment, and exploring personalized medicine strategies. Continued innovation and interdisciplinary collaboration are essential to enhance pain management and improve overall quality of life for cancer patients.

The impact of mind-body exercise on the quality of life in older adults: the chain mediation effect of perceived social support and psychological resilience.

With the intensification of the global aging trend, there is a contradiction between the extended lifespan and the decline of physiological functions among the older adult. It has become a global consensus to focus on and improve the quality of life for the older adult. Mind-body exercises (Tai Chi, Ba Duan Jin, Yi Jin Jing) play a crucial role in promoting the quality of life for older adults, but the mechanisms and mediating effects are not yet clear. This study examines the impact of mind-body exercises (Tai Chi, Ba Duan Jin, Yi Jin Jing) on the quality of life in older adults, with a particular focus on exploring the chain mediating effects of perceived social support and psychological resilience. This study is a cross-sectional study that surveyed 1,087 older adults participating in mind-body exercises (Tai Chi, Ba Duan Jin, Yi Jin Jing) in 13 districts of Beijing, China, from March 25 to May 3, 2024. The Physical Activity Rating Scale (PARS-3), the World Health Organization Quality of Life Scale (WHOQOL-BREF), the Perceived Social Support Scale (PSSS), and the Connor-Davidson Resilience Scale (CD-RISC) were used to measure mind-body exercise, perceived social support, psychological resilience, and quality of life, respectively. Data were statistically analyzed using SPSS 26.0, and mediation effects were tested and effect analysis was conducted through structural equation modeling (AMOS) and the Bootstrap method. The study results show that mind-body exercises (Tai Chi, Ba Duan Jin, Yi Jin Jing) are significantly and positively correlated with the quality of life in older adults (r = 0.549, p < 0.01). The path coefficients for the relationships mind-body exercise → perceived social support (β = 0.46, p < 0.001) → psychological resilience (β = 0.20, p < 0.001) → quality of life in older adults (β = 0.39, p < 0.001) are significant, indicating that perceived social support and psychological resilience have a chain mediating effect between mind-body exercise and the quality of life in older adults. Mind-body exercises not only improve the quality of life for older adults but also indirectly enhance it by strengthening perceived social support and psychological resilience. This study provides significant reference for developing health intervention strategies targeted at older adults, suggesting that promoting mind-body exercises can improve their sense of perceived social support and psychological resilience, thereby increasing their quality of life.

Simple Sitting Baduanjin mind-body exercise: randomized controlled trial protocol for advanced cancer patients with the fatigue-sleep disturbance symptom cluster

BackgroundAdvanced cancer patients commonly suffer from a fatigue-sleep disturbance symptom cluster. Baduanjin is considered a promising mind-body exercise for relieving the fatigue-sleep disturbance symptom cluster. However, few studies have investigated a tailored Baduanjin for advanced cancer patients. The proposed study will create an optimized Baduanjin exercise program to adapt to advanced cancer patients and evaluate the effect of a Simple Sitting Baduanjin (SSBDJ) mind-body exercise on the fatigue-sleep disturbance symptom cluster among advanced cancer patients.MethodsThe study will be a prospective, assessor-blinded, two-arm, randomized controlled trial, involving a 12-week intervention and 4-week follow-up. A total of 108 advanced cancer patients experiencing the fatigue-sleep disturbance symptom cluster will be recruited from two tertiary general hospitals in China. Participants will be randomized to an experimental group (n = 54) or a control group (n = 54). The experimental group will receive a 12-week SSBDJ intervention plus the usual care, and the control group will receive only the usual care. Outcomes including fatigue-sleep disturbance symptom cluster, fatigue, sleep disturbance, and quality of life will be measured before the intervention, at the 4th, 8th, and 12th weeks of the intervention, and 4 weeks after the intervention. The intention-to-treat principle and a generalized estimating equation will be used to analyze data.DiscussionThis study may produce a new Baduanjin exercise prescription that is user-friendly, simple to execute, more targeted, and adaptable. If proven effective, this approach may be integrated into routine cancer care to manage the fatigue-sleep disturbance symptom cluster and improve QOL in advanced cancer patients.Trial registrationChinese Clinical Trial Registry, ChiCTR-2,300,072,331. Registered on 9 June 2023.

Protocol for a personalized (N-of-1) trial for testing the effects of a mind-body intervention on sleep duration in middle-aged women working in health care.

Adequate sleep plays a crucial role in maintaining physical, mental, and emotional health. On average, adults require 7-9h of sleep per night. However, less than two-thirds of women meet this recommendation. During the coronavirus disease 2019 (COVID-19) pandemic, poor sleep quality and moderate-to-severe stress were highly prevalent among healthcare workers (HCWs), especially women. While some interventions have been proposed to address stress/burnout in HCWs, few have focused specifically on women in healthcare. Therefore, this is a protocol for a study that aims to determine the efficacy of a mind-body intervention (MBI) to improve sleep duration among women HCWs aged 40-60 years using the personalized (N-of-1) trial design. A personalized (N-of-1) trials model will be employed to evaluate the efficacy of an MBI to improve sleep duration (primary endpoint) and explore its effects on sleep quality, physiological factors, and their relationships with participants' perceived stress, anxiety, and depression. The series of personalized trials (n=60) will be conducted over 16 weeks. The MBI will include mindfulness, yoga, and guided walking, delivered in two 2-week block sequences for 12 weeks, with two 2-week periods for baseline and follow-up. Participants will watch 30-min videos three times weekly and wear an activity tracker to monitor sleep and activity. They will receive daily text messages with questions about sleep quality and bi-weekly questionnaires about their stress, anxiety and depression scores, fatigue, concentration, confidence, mood, and pain levels. Results from this study will inform the development of N-of-1 methodology for addressing the health and wellness needs of middle-aged women.