Headspace can positively impact sleep quality, tiredness, and duration, as demonstrated by a randomized controlled trial showing improvements in both subjective and objective sleep outcomes over 8 weeks.
Key Findings
Results
Headspace app users reported significantly better sleep quality compared to waitlist controls at weeks 2, 5, and 8.
Sleep quality improvements were observed at session 2 (β=0.48, SE=0.12; P<.001), session 5 (β=0.91, SE=0.13; P<.001), and session 8 (β=0.69, SE=0.15; P<.001) compared to baseline.
Sleep quality was assessed each morning using a sleep diary for 4 consecutive days at each assessment burst.
The largest effect was observed at session 5 (week 5), with a slightly smaller effect at session 8 (week 8).
Analysis was conducted using multilevel modeling.
Results
Headspace app users reported a significant decrease in tiredness at week 5 compared to controls, but not at weeks 2 or 8.
Tiredness decreased significantly at session 5 (β=-0.58, SE=0.19; P=.001) compared to baseline.
No significant tiredness effects were found at sessions 2 or 8.
Tiredness was assessed throughout the day using ecological momentary assessment.
The lack of effect at session 8 suggests the tiredness benefit may not be sustained through the full 8-week intervention period.
Results
Headspace app users had objectively longer sleep durations at week 5 compared to controls, but not at weeks 2 or 8.
Objective sleep duration was significantly longer at session 5 (β=23.96 minutes, SE=12.19; P=.04) compared to baseline.
No significant effects on objective sleep duration were found at sessions 2 or 8.
Objective sleep duration was measured using a Fitbit Charge 2 wearable device.
The effect size at session 5 corresponded to approximately 24 additional minutes of sleep per night.
Results
The Headspace app had no significant effect on objective sleep efficiency at any time point.
Sleep efficiency was measured objectively using a Fitbit Charge 2.
No significant between-group differences in sleep efficiency were found at sessions 2, 5, or 8.
Sleep efficiency was assessed across 4-day bursts at each time point.
Methods
The study enrolled 135 university staff employees who were randomized to 10 minutes of daily Headspace meditation or waitlist control for 8 weeks.
Sample characteristics: mean age 38.1 years (SD 10.9), 75.0% female, 59.3% non-Hispanic White, 27.1% Hispanic.
Participants were recruited from a university in California's San Joaquin Valley.
The intervention consisted of 10 minutes of daily meditation via the Headspace app for 8 weeks.
Sleep assessments were conducted during 4-day bursts at baseline and at 2, 5, and 8 weeks post-randomization.
Both subjective measures (sleep diary, ecological momentary assessment) and objective measures (Fitbit Charge 2) were used.
What This Means
This research suggests that using the Headspace meditation app for just 10 minutes a day over 8 weeks can meaningfully improve sleep. In a study of 135 university employees randomly assigned to either use the app or join a waitlist, those using Headspace reported better sleep quality at all three follow-up time points (weeks 2, 5, and 8), felt less tired at week 5, and even slept about 24 minutes longer per night at week 5 according to their Fitbit trackers. These improvements were seen across both self-reported measures (sleep diaries and mood check-ins throughout the day) and objective wearable device data.
However, not all benefits were consistent across the entire study period. The reduction in tiredness and the increase in objective sleep duration were only statistically significant at the 5-week mark, not at weeks 2 or 8. Sleep efficiency — a measure of how much time in bed is actually spent sleeping — did not improve at any point. This suggests that while Headspace may help people sleep longer and feel better rested, the benefits may fluctuate over time and may not improve all aspects of sleep.
This research matters because it helps fill a gap in our understanding of whether self-guided meditation apps — which are widely available and inexpensive — can produce real sleep benefits outside of formal clinical or in-person meditation programs. The findings suggest that a widely accessible app like Headspace could be a practical tool for improving sleep health, particularly sleep quality and duration, for working adults.
Torok Z, Gavrilova L, Patel A, Zawadzki M. (2026). The Effectiveness of the Headspace App for Improving Sleep: Randomized Controlled Trial.. Journal of medical Internet research. https://doi.org/10.2196/56287