Sleep advances : a journal of the Sleep Research Society · 2026
From yawn to dawn: the effects of a sleep extension intervention on objective and subjective dimensions of sleep health in adults with habitual short sleep duration.
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Stegman Audrey P, Kubicki Michelle, Mallender Zachary, Zimmerman Grace A, Sundar Krishna M, Baron Kelly G, Reisdorph Nichole, Wright Kenneth P, Depner Christopher M
Аннотация
STUDY OBJECTIVES: We examined the impact of a sleep extension intervention on multiple dimensions of sleep in adults with habitual short sleep duration.
METHODS: Thirty healthy participants (14 women; aged 23.1 ± 4.5 years; BMI 22.3 ± 2.2 kg/m2 [mean ± SD]) with <6.5 h sleep/night completed a 2-week baseline assessment followed by a 4-week sleep extension intervention (2 h/night increased time in bed). Wrist actigraphy, at-home electroencephalography (EEG; DREEM headband), Insomnia Severity Index (ISI), Pittsburgh Sleep Quality Index (PSQI), Epworth Sleepiness Scale (ESS), and daily quality/satisfaction and alertness Likert-scales quantified sleep.
RESULTS: Baseline total sleep time (TST) was 5.5 ± 0.7 h. During sleep extension, actigraphy time in bed and TST increased (p < .001) by 60.8 ± 46.7 and 46.6 ± 41.1 minutes, respectively, sleep onset shifted earlier (p < .001) by 51.9 ± 64.5 minutes, with regularity similar to baseline. EEG showed increases (all p < .05) in TST (61.8 ± 75.6 minutes), Stage N1 (5.09 ± 6.51 minutes), Stage N2 (39.54 ± 41.78 minutes), rapid eye movement sleep (13.58 ± 28.86 minutes), and wakefulness after sleep onset (4.86 ± 8.03 minutes), with a nonsignificant decrease (p = .07) in sleep efficiency (-1.38 ± 4.15%). Subjective alertness, ISI, PSQI, and ESS each improved (all p < .05) during sleep extension.
CONCLUSION: Our findings help establish efficacy of sleep extension as an experimental intervention the sleep field can leverage across diverse contexts to study potential health benefits of increasing free-living TST. During sleep extension, the largest effects were observed for improved TST and ESS. Alternatively, some sleep dimensions including sleep regularity remained unchanged, highlighting a potential need for developing multi-component interventions that can improve more dimensions of sleep as both short and irregular sleep are linked with adverse health outcomes.
CLINICAL TRIALS: Biomarkers of Increased Free Living Sleep Time. URL: https://clinicaltrials.gov/study/NCT04214184. ClinicalTRIALS.gov ID: NCT04214184.
METHODS: Thirty healthy participants (14 women; aged 23.1 ± 4.5 years; BMI 22.3 ± 2.2 kg/m2 [mean ± SD]) with <6.5 h sleep/night completed a 2-week baseline assessment followed by a 4-week sleep extension intervention (2 h/night increased time in bed). Wrist actigraphy, at-home electroencephalography (EEG; DREEM headband), Insomnia Severity Index (ISI), Pittsburgh Sleep Quality Index (PSQI), Epworth Sleepiness Scale (ESS), and daily quality/satisfaction and alertness Likert-scales quantified sleep.
RESULTS: Baseline total sleep time (TST) was 5.5 ± 0.7 h. During sleep extension, actigraphy time in bed and TST increased (p < .001) by 60.8 ± 46.7 and 46.6 ± 41.1 minutes, respectively, sleep onset shifted earlier (p < .001) by 51.9 ± 64.5 minutes, with regularity similar to baseline. EEG showed increases (all p < .05) in TST (61.8 ± 75.6 minutes), Stage N1 (5.09 ± 6.51 minutes), Stage N2 (39.54 ± 41.78 minutes), rapid eye movement sleep (13.58 ± 28.86 minutes), and wakefulness after sleep onset (4.86 ± 8.03 minutes), with a nonsignificant decrease (p = .07) in sleep efficiency (-1.38 ± 4.15%). Subjective alertness, ISI, PSQI, and ESS each improved (all p < .05) during sleep extension.
CONCLUSION: Our findings help establish efficacy of sleep extension as an experimental intervention the sleep field can leverage across diverse contexts to study potential health benefits of increasing free-living TST. During sleep extension, the largest effects were observed for improved TST and ESS. Alternatively, some sleep dimensions including sleep regularity remained unchanged, highlighting a potential need for developing multi-component interventions that can improve more dimensions of sleep as both short and irregular sleep are linked with adverse health outcomes.
CLINICAL TRIALS: Biomarkers of Increased Free Living Sleep Time. URL: https://clinicaltrials.gov/study/NCT04214184. ClinicalTRIALS.gov ID: NCT04214184.