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Participants wore an \u014cura ring during baseline, intervention\/wait-list, and 4-week follow-up, recording sleep efficiency, total, deep, and light sleep, plus sleep-onset time. Questionnaires\u2014Pittsburgh sleep quality index (PSQI), perceived stress scale (PSS), Copenhagen burnout inventory (CBI), and mindful attention awareness scale (MAAS)\u2014were completed pre- and post-intervention and at follow-up. Mixed-model ANOVAs revealed significant group\u2009\u00d7\u2009time interactions for sleep efficiency, total sleep, deep and light sleep, and sleep-onset time (all\n                    <jats:italic>p<\/jats:italic>\n                    s\u2009&lt;\u20090.031). Results showed that the mindfulness group improved after 10\u00a0days (all\n                    <jats:italic>p<\/jats:italic>\n                    s\u2009&lt;\u20090.021); gains persisted at follow-up except for deep sleep. The mindfulness group exhibited increased personal burnout (\n                    <jats:italic>p<\/jats:italic>\n                    \u2009=\u20090.021) immediately post-intervention, though this returned toward baseline at follow-up. In addition, the mindfulness showed higher MAAS scores (\n                    <jats:italic>p<\/jats:italic>\n                    \u2009=\u20090.017). During mindfulness sessions heart rate fell (\n                    <jats:italic>p<\/jats:italic>\n                    \u2009=\u20090.011) and heart-rate variability rose (\n                    <jats:italic>p<\/jats:italic>\n                    \u2009=\u20090.029). A brief, app-based mindfulness program produced sustained improvements in sleep efficiency and enhanced HRV, demonstrating that digital mindfulness can favorably influence biobehavioral sleep-stress metrics.\n                  <\/jats:p>\n                  <jats:p>\n                    <jats:italic>Trial Registration<\/jats:italic>\n                    : ClinicalTrials.gov: NCT07469644\n                  <\/jats:p>","DOI":"10.1038\/s41598-026-44902-w","type":"journal-article","created":{"date-parts":[[2026,3,21]],"date-time":"2026-03-21T01:44:42Z","timestamp":1774057482000},"update-policy":"https:\/\/doi.org\/10.1007\/springer_crossmark_policy","source":"Crossref","is-referenced-by-count":2,"title":["A digital mindfulness intervention improves sleep efficiency and heart rate variability in healthy adults"],"prefix":"10.1038","volume":"16","author":[{"given":"Ulrich","family":"Kirk","sequence":"first","affiliation":[],"role":[{"vocabulary":"crossref","role":"author"}]},{"given":"Cirkeline Nellemann","family":"Hovgaard","sequence":"additional","affiliation":[],"role":[{"vocabulary":"crossref","role":"author"}]},{"given":"Marino Theodor Larsen","family":"Persiani","sequence":"additional","affiliation":[],"role":[{"vocabulary":"crossref","role":"author"}]},{"given":"Marco","family":"Romagnoli","sequence":"additional","affiliation":[],"role":[{"vocabulary":"crossref","role":"author"}]},{"given":"Walter","family":"Staiano","sequence":"additional","affiliation":[],"role":[{"vocabulary":"crossref","role":"author"}]}],"member":"297","published-online":{"date-parts":[[2026,3,21]]},"reference":[{"issue":"1","key":"44902_CR1","doi-asserted-by":"publisher","DOI":"10.1038\/s41398-020-0694-0","volume":"10","author":"WH Walker","year":"2020","unstructured":"Walker, W. 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