The Sleep Hygiene Education and Exercise Program has known relationships with good sleep quality. It will comprise 8 weekly 2-hour sessions. Each session will introduce a concept related to sleep and sleep hygiene. The facilitator will provide the theory and rationale behind the concept, and encourage participants to share and discuss their experiences related to the concept. The session will end with the participants evaluating how to implement the specific concept in their daily lives, and its potential implications for their sleep. Participants will be provided with a manual that outlines the concept and how they intend to apply it to their daily lives.

In addition to Sleep Onset Latency (Primary outcome 2), a second objective measure of sleep quality is extracted from the polysomnography recording: periods of wakefulness occurring after defined sleep onset. WASO is calculated by taking into account the total time spent in bed, minus sleep latency and minus total sleep time. High WASO scores reflect low sleep continuity and poor sleep quality.

This second measure of participants sleep will judge sleep quality against the subjective measures obtained through the sleep questionnaires.

As with measures from PSG, in addition to Sleep Onset Latency (Primary outcome 3), a second objective measure of sleep quality is extracted from the Actiwatch recording: periods of wakefulness occurring after defined sleep onset. WASO is calculated by taking into account the total time spent in bed, minus sleep latency and minus total sleep time, averaged over seven consecutive nights.

This second measure of participants sleep will judge sleep quality against the subjective measures obtained through the sleep questionnaires.

Insomnia Severity Index (ISI) evaluates an individual's level of tendency for insomnia on a 7-item questionnaire, scoring in total from 0 to 28. Scores above 15 indicates moderate severity of clinical insomnia while scores above 22 are indicative of severe clinical insomnia. ISI internal consistency was excellent for population samples both in the community and clinical samples as well, (Cronbach α of 0.90 and 0.91 respectively).

Reaction time task (RTI) provides assays of motor and mental response speeds, as well as measures of movement time, reaction time and response accuracy. Primary outcome: reaction times. Lower reaction times are indicative of better performance.

Rapid Visual Information Processing (RVP) is a sensitive tool for assessment of sustained attention. Primary outcomes: median response latency. Lower scores in this measure reflect better sustained attention.

Paired Associate Learning (PAL) assesses visual memory and new learning, and is a sensitive tool for accurate assessment of episodic memory. Primary outcome: accuracy on first trials memory score

Spatial Working Memory (SWM) requires retention and manipulation of visuospatial information. This test has notable executive function demands, and measures strategy use as well as errors. Primary outcome: number of errors.

Stocking of Cambridge (SOC) assesses spatial planning and requires individuals to use problem-solving strategies to match two sets of stimuli. Primary outcome: number of problems solved on first choice.

During two rsfMRI scans, subjects are imaged over several minutes while their eyes are open, but without performing any explicit task. It has been recognized that a person's brain activity at rest contains a rich source of information about their brain function. One of the resting state scan will show only a fixation cross on the screen (resting state), and the second one (Inscape) will show a short video developed in order to minimize the cognitive processing involved while decreasing head movement and sleepiness in the scanner.

These data are typically extracted by decomposing the time-varying signal during resting periods into independent, intrinsically connected networks. The investigators propose to use traditional connectivity analysis as well as a newer method: graph theory analysis Measure will be increase of task ready state in Dynamic Functional Connectivity, as previous literature suggested that this is positively linked with mindfulness predisposition.

Main measure is change in cortical activity during sustained attention task, before and after intervention.

Similar analysis to the resting-state fMRI scans will be conducted to determine the change in Default Mode Network (DMN) and Executive Control Network (ECN) connectivity and anti-correlation between DMN and task-positive networks.

Change in cortical connectivity while performing a Letting go practice in the scanner. Analysis are similar to the resting state and breath counting task (outcomes 13 and 14).

Emotion Recognition Task: ERT assesses social cognition and measures the ability of the subject to identify emotions in facial expressions. Secondary outcomes: Accuracy and Reaction times.

Verbal Recognition Memory: RM measures the ability to encode and subsequently retrieve verbal information. Secondary outcomes: number of correct-incorrect responses. Higher scores are indicative of better verbal recognition memory.

Rapid Visual Information Processing: RVP is a sensitive tool for assessment of sustained attention. Secondary outcomes: A prime. Higher scores in this measure reflects better performance.

BCT is a behavioural measure of trait mindfulness found to be reliable and correlated with self-report mindfulness. Outcome measure: number of errors.

BCT is a behavioural measure of trait mindfulness found to be reliable and correlated with self-report mindfulness. Outcome measure: accuracy and number of miscounts and resets.

Widely used instrument in neuropsychological assessment to measure for speed of cognitive processing and executive functioning. The direct score of both parts A and B are represented by the time taken to complete each task.

This test is a nonverbal group test typically used in educational settings. It is a 60-item test used in measuring abstract reasoning and regarded as a non-verbal estimate of fluid intelligence.

This 39-item instrument is based on a factor analytic study of five independently developed mindfulness questionnaires. The analysis yielded five factors that appear to represent elements of mindfulness as it is currently conceptualized. The five facets are observing (8 items), describing (8 items), acting with awareness (8 items), non-judging of inner experience (8 items), and non-reactivity to inner experience (7 items). Scores for each subscales are calculated as the mean of the items, ranging from 1 to 5. Total FFMQ score is the mean of all the subscales, ranging 1-5.

Dysfunctional Beliefs and Attitudes about Sleep (DBAS) is a 30-item self reported questionnaire to measure people's beliefs and attitudes about their personal sleep situations. Items are ranked from 0, strongly disagree, to 10, strongly agree. Total score is mean of all questions, with a higher score representing more dysfunctional beliefs and attitude about sleep.

Pre-Sleep Arousal, PSA is a 16-item self report questionnaire having both cognitive and somatic dimensions of arousal. Scores on each subscale range from 8-40 (sum of individual answers); high scores on both subscale indicate more arousal. The Cronbach alpha of this scale was .88 and test-retest reliability is .72.

State Trait Anxiety Inventory (STAI) has 40 items, 20 items allocated to each of the State-Anxiety (questions 1-8) and Trait-Anxiety (questions 9-16) subscales, each ranging from 20 to 80. It is a self-report questionnaires to indicate the presence and severity of current symptoms of anxiety and a generalized propensity to be anxious. Higher scores are positively correlated with higher levels of anxiety.

Beck's Depression Inventory (BDI-II) is a 21- item questionnaire that evaluates the severity of depressive mood states. Each item is rated between 0 (no symptom impact) and 3 (maximum symptom impact) with a maximum score of 63. Two domains are evaluated: the cognitive-affective (questions 1-13, ranging from 0 to 39) and somatic domains (questions 14-21, ranging from 0 to 24). Higher scores in both subscales represent lower mood and more depressive symptoms.

Short-Form 36 (SF-36) is a 36-item self-report survey of health, including physical and mental health, with 8 scaled scores, each ranging from a minimum of 0 to max 100. Total score is the mean of all the subscales.

Physical functioning : 10 items; Role functioning/physical : 4 items; Role emotional: 3 items; Energy/fatigue: 4 items; Mental Health: 5 items; Social functioning: 2 items; Body pain: 2 items; General health : 5 items; Reported health transition: 1 item.

Polysomnography is a multi-parametric test used in the study of sleep and as a diagnostic tool in sleep medicine. It will be performed at night, at the convenience of the participants' home. Total sleep time reflects the amount of time participants were effectively sleeping while in bed, without periods of wakefulness.

This objective measure of participants total sleep time will judge sleep quality against the subjective measures obtained through the sleep questionnaires.

Wrist-worn actigraphy is a convenient and reliable way to monitor sleep. Total sleep time reflects the amount of time participants were effectively sleeping while in bed, without periods of wakefulness, on average over seven nights of recording.

This objective measure of participants total sleep time will judge sleep quality against the subjective measures obtained through the sleep questionnaires.

A Pulse Oximetry (SPO device from Somnotouch RESP, SomnoMedics) will be clipped at the end of participants' finger overnight together with the PSG recording, pre and post intervention, to measure peripheral capillary oxygen saturation changes.

When compared with PSG and Actiwatch measures, oxygen levels can provide additional information about sleep quality. A decrease in oxygen level is often linked to sleep disorders like obstructive sleep apnea.

The Pulse Oximetry used for measuring oxygen levels for outcome 31 can also provide information about heart rate during sleep. Heart rate will be recorded for a full night before and after the intervention, together with PSG. Heart rate for adults during sleep varies widely across individuals, usually between 40-100 beats per minute.