Using Mindfulness to Sleep Better is an Easy Hack that Creates Lasting Results
In this first article of the series on mindfulness and sleep, I’m sharing how to use mindfulness to sleep better using tried and tested techniques that are simple and easy to use every night of the week.
Sleepless Nights Ruin Your Days
Many folks find it hard to sleep at night. Digital devices, busy lifestyles and artificial lighting are just a few of the many reasons that it’s become increasingly common for people to experience sleeplessness.
In the past, I’ve had difficulty sleeping due to anxiety over work commitments, which over time affected my performance and happiness, so I know first-hand how important it is to get a good night’s sleep.
The good news is that with these easy-to-follow mindfulness sleep techniques and guided sleep meditations, it’s possible to sleep well and wake up feeling rested, and ready for a new day.
What is mindfulness meditation?
Mindfulness meditation is a technique that involves focusing one’s attention on the present moment while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations without judgment.
This technique has been shown to have numerous benefits, including improved sleep quality.
Here are some specific recommendations for using Anapana meditation to improve sleep, based on advice from experts around the world.
A personal note on better sleep
My personal recommendation for better sleep is to create a balanced lifestyle.
A balanced lifestyle in my opinion involves regular exercise, eating well, drinking plenty of water and doing things that nourish your soul – like seeing friends or relaxing with a good book.
All work and no play makes for a crappy night’s sleep!
How to use Mindfulness to Sleep Better and Improve Your Entire Life
Start simple. Before you attempt mindfulness meditation for sleep, you can begin with a relaxation exercise to ease yourself into a more relaxed state.
This can involve taking some deep breaths or tensing and then releasing different muscle groups in your body.
Primarily here, you’re seeking to heighten your awareness of the body in order to deepen the benefits of sleep meditation.
Breath Deep for Better Sleep
Begin by taking several deep breaths, inhaling deeply through your nose and exhaling slowly through your mouth. This can help to calm your mind and relax your body.
Use the breath as a tool to deepen your mindfulness to sleep better.
A key tenet of many mindfulness meditations is to focus on your breath. During your meditation practice, pay attention to your breath.
Observe the sensation of your breath as it moves in and out of your body, without trying to change it. Feel the breath as it touches the nostrils and upper lip.
Let go of your thoughts to sleep better
As you meditate, you may find that your mind wanders or gets caught up in thoughts.
Instead of getting frustrated, try to observe your thoughts without judgment and allow them to pass by gently redirecting your attention back to your breath.
Like any habit, mindfulness meditation for sleep enhancement requires consistency. Experts suggest practising mindfulness meditation regularly, ideally daily, to see the benefits of improved sleep.
Create a Bedtime Routine to Support Better Sleep
It sounds obvious, but a great time to practice mindfulness meditation for sleep is immediately before bed.
Set aside some time before bed to make mindfulness meditation part of your healthy sleep regime. This can help you to let go of any racing thoughts or worries that may keep you awake.
It’s also important to create a relaxing environment for your sleep meditation. Find a quiet, comfortable space where you can meditate without distractions.
You may want to dim the lights or light a candle to create a peaceful atmosphere.
Use a Guided Sleep Meditation to Support your Mindfulness to Sleep Better
Guided sleep meditations can help to deepen your practice and enhance the quality of your sleep
If you’re new to meditation or find it difficult to focus on your own, try using guided meditations that are specifically designed to promote sleep.
This 10-minute guided sleep meditation from Goodful is an awesome quick fix for those of you seeking a helping hand from a trusted expert.
To see the most benefits from mindfulness meditation for sleep, it’s important to practice on a regular basis. Aim to meditate for at least 10-15 minutes every day before bed.
Fall Asleep Faster and Sleep Deeper in Five Easy Steps
A quick recap of the five major tools to help you sleep better every night:
- Establish a balanced lifestyle
- Breath deeply, become aware of your body
- Let your thoughts pass, like clouds in the sky
- Create a routine that sets the scene
- Practice daily to develop the habit
Lasting Mindfulness for Better Sleep
By incorporating these mindfulness meditation techniques into your bedtime routine, you may be able to improve the quality and duration of your sleep.
However, it’s important to note that everyone’s experience with meditation is unique, so it may take some experimentation to find the techniques that work best for you.
Using mindfulness to sleep better is a sure step in the right direction. The mindfulness and guided sleep meditations outlined in this article are the basis of a solid foundation for a healthy sleep routine.
As with any new habit, consistency is key and success comes with sustained effort. Daily practice at the same time will help forge new neural pathways to better sleep.
Have you used mindfulness to sleep better? Share your experiences below.