Unwind the Mind: A Pilot Sequential-Explanatory Study on Sleep Hygiene Practices Among Filipino Undergraduate Students

Abstract ―​

This pilot sequential-explanatory study explored the effectiveness of a four-week sleep hygiene program for Filipino undergraduate students. Grounded in Beck’s Cognitive Behavioral Therapy (2020), Deci and Ryan’s Self-Determination Theory (2000), and Brehm’s Reactance Theory (1981), the intervention aimed to address cognitive distortions, foster intrinsic motivation, and overcome resistance to change. Voluntary participants engaged in weekly psychoeducation on sleep hygiene practices and Cognitive Behavioral Therapy for Insomnia (CBT-I). The Pittsburgh Sleep Quality Index (PSQI), administered pre- and post-intervention, showed a statistically significant improvement in sleep latency, reflecting a significant difference in means (𝑝 = 0.049). Participants’ experiences were further illuminated by a sleep diary (adapted from the American Academy of Sleep Medicine, 2021) and subsequent thematic analysis of group discussions and in-depth interviews. This qualitative data yielded themes of collaborative and experiential learning, along with perceived benefits and challenges in joining a group-based sleep intervention. These findings offer a nuanced understanding of behavioral interventions for college student sleep, combining quantitative evidence of improved sleep latency with qualitative insights into the program’s broader impact.