Are you struggling with falling asleep or staying asleep? Do you find that your mind is constantly racing, making it nearly impossible to get a good night’s rest? You are not alone. Research shows that inadequate sleep is a common issue for four out of every ten Australians.
Sleep is incredibly important for our physical and mental health. Yet, sometimes it’s hard to come by, leaving us groggy and drained the next day. Fortunately, mindfulness can help you obtain the rest you need. When we have busy brains, it’s tough to calm down and fall asleep. By incorporating mindfulness into your routine, you can create the mental space required to allow sleep to come naturally. Let’s delve deeper into the science behind mindfulness, how it improves sleep hygiene, and the best practices for integrating mindfulness into your daily routine.
Understanding Mindfulness
Mindfulness is the practice of being present and aware of our thoughts, feelings, and surroundings without judgement. It involves paying attention to the present moment and accepting it for what it is. When the mind is busy or stressed it’s like a shaken-up snow globe and we can’t see clearly. But if we wait calmly (focus on our breath), the snow (mind) will settle of its own accord and we can see more clearly.
Moreover, mindfulness meditation has proven to be a crucial technique for enhancing sleep quality. Its benefits are vast, ranging from reducing stress and anxiety to decreasing depression and insomnia rates. It achieves this by training the mind to focus on the present moment and gain awareness of one’s thoughts and feelings, rather than being overwhelmed by them.
Benefits of Mindfulness for Sleep
Research shows that practising mindfulness can reduce your anxiety about sleep and/or the worry associated about the consequences of poor sleep. By bringing awareness to the present moment, mindfulness helps to relax the mind and body, even lowering blood pressure.
Practising Mindfulness for Sleep
Now you have a better understanding of what mindfulness is and how it can benefit your sleep. But how do you actually practise mindfulness for better sleep? Let’s go over the nine mindfulness principles and how are they related to sleep (as provided by the Sleep Health Foundation)?
Embrace the Beginner’s Mind
Approaching each bedtime with a beginner’s mind means letting go of past experiences and not carrying the expectation of a bad night’s sleep. By approaching sleep with a fresh perspective, free from preconceived notions, you create space for new possibilities and a more positive outlook.
Adopt a Non-Striving Mindset
Recognize that sleep cannot be forced or achieved through effort alone. It’s important to understand that sleep is a natural process that unfolds on its own. By adopting a non-striving mindset (have no expectations), you allow sleep to occur naturally, without putting excessive pressure on yourself to fall asleep.
Letting Go
Let go of the belief that sleep is a problem that needs fixing. By releasing your attachment to the idea of solving your sleep issues, you create a more relaxed and accepting mindset. Acceptance of the present moment, including any challenges with sleep, can lead to a more peaceful sleep experience.
Non-judging
Avoid labelling yourself as an “insomniac” or attaching negative judgments to being awake in bed. Cultivate a non-judgmental attitude towards your sleep experiences, observing them without evaluating them as good or bad. This allows for a more neutral and accepting mindset, reducing anxiety and facilitating better sleep.
Acceptance or Acknowledgement
Acknowledge that you cannot directly control sleep. Accepting this reality can help alleviate the pressure and frustration associated with trying to force sleep. By acknowledging that sleep can be unpredictable and that sometimes you will sleep and sometimes you won’t, you develop a mindset of acceptance and adaptability.
Trust
Trust in the natural capacity of your mind and body to self-regulate sleep. Believe that your brain is not “broken” and has the ability to find its natural sleep rhythms when provided with the right conditions. Developing trust in your own sleep process can help reduce anxiety and create a more conducive environment for sleep.
Patience
Results rarely happen immediately so you need to develop patience. It’s like getting fit at the gym – it takes time. Avoid being focused on the outcome (good sleep) and develop patience in the process itself.
Gratitude
When stressed or sleep deprived it’s easy to only think about problems. Let your mind redirect its focus away from your sleep and other problems and allow a feeling of gratitude towards some of the good things in your life.
Generosity
Try to give time to friends and colleagues and not be too consumed with your own problems. Talking to friends, family and colleagues about their lives can be a meaningful gift to them and a welcome distraction for you and your own worries.
Conclusion
Mindfulness is an effective way to improve sleep by reducing stress and anxiety, lowering blood pressure, improving immune function, reducing inflammation, and enhancing sleep quality. Incorporating Mindfulness into your everyday life can really be challenging, but with a consistent effort, it can become a habit. You can start by choosing a Mindfulness technique that fits your preferences and needs. Setting a regular routine and adapting Mindfulness to your sleep routine needs can help. Remember, Mindfulness is not a quick fix, but a long-term lifestyle choice that requires patience and persistence. It can improve your overall health and wellbeing and transform you.
Where to find more information?
https://www.nosleeplessnights.com/mindfulness-exercises/
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