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December 8, 2021

A Simple Mindfulness Practice for Better Sleep.

 

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How a Mindfulness Practice Can Help You Catch All the “Zzz.”

In today’s society, sleep is often viewed as a luxury.

We are so busy with work, family, and social obligations that we often sacrifice sleep in order to “fit it all in.” However, sleep is an important part of our lives, and sleep deprivation can lead to a wide range of negative side effects.

According to research, mindfulness meditation may improve sleep quality in persons with sleeping difficulties.

A good night’s sleep allows us to relax, rest, and recover from our day. However, for some people, sleeping may be difficult.

This post will offer suggestions on how mindfulness can help us in getting a better night’s sleep.

The Importance of Sleep

Sleep is one of the most important aspects of our lives. It’s a good opportunity to unwind, relax, and recuperate from the day’s activities. Sleeping less than the recommended amount may have a detrimental influence on our physical and mental health.

In fact, poor sleep has been linked to conditions such as obesity, heart disease, and diabetes. Additionally, it can impair our cognitive function and mood.

So how can we ensure that we’re getting the best sleep possible?

One way is to practice mindfulness.

What Is Mindfulness?

Mindfulness is the awareness that arises from paying attention on purpose, in the present moment, and non-judgmentally.

It is about being fully aware of what’s happening around us—both inside and out—and accepting it without judgment.

However, the term mindfulness doesn’t necessarily mean to be in a meditative state or trance-like state. Mindfulness is simply about focusing on the present moment, staying relaxed, and not dwelling on the past or future.

The Benefits of Mindfulness for Sleep.

There are many benefits to mindfulness that can help us sleep better. Some of these include:

>> Improved attention and focus

>> Reduced stress and anxiety

>> Increased clarity of thought

>> Greater peace of mind

>> Improved physical health

How to Practice Mindfulness for Better Sleep.

There are many ways that we can practice mindfulness to improve our sleep.

Here are a few tips:

1. Make time for ourselves each day to relax and focus on our breath. This can be as short as five minutes or as long as 30 minutes.

2. When we’re lying in bed, we should focus on our breath to calm ourselves. If we start thinking about something that is causing stress or anxiety, we should take the opportunity to let it go.

3. Use gentle stretches before bedtime to relax our body and mind.

4. Minimize exposure to screens just before bedtime because these could potentially affect the quality of our sleep.

5. Inhale and exhale slowly and deeply. This will help to relax our mind and body.

6. Listen to calming music before bedtime.

7. Focus on the positive things that happen each day rather than the negative. This can help to promote a more positive outlook on life, which can lead to better sleep.

8. Try body scan meditation. We can lie down comfortably, relax our muscles, and then take time to notice each part of our body, one by one—feet, legs, torso, arms up to the neck, and head.

Practicing mindfulness can help us sleep better by calming and focusing our minds. By learning how to focus on our breath and our body, we can learn to let go of the thoughts that keep us up at night. Mindfulness also allows us to be present in the moment, which can help us enjoy our sleep more.

Health and Wellness Benefits of Mindfulness.

People report many benefits of enjoying a mindfulness practice.

Standard benefits:

>> Improved emotional regulation

>> Reduced stress and anxiety

>> More creativity and innovation

>> Increased empathy for others’ experiences

Emotional benefits:

>> Feeling more present in the moment

>> Less reactive to challenging situations

>> Improved connection to others

>> Improved memory and ability to learn new things

>> Decreased rumination

>> Having more of an open mind about different perspectives and ideas

Physical benefits:

>> Lowered blood pressure

>> Reduced chronic pain symptoms

>> Improved sleep

In this article, we’ve discussed the importance of sleep and how practicing mindfulness can help us achieve it. In order to be able to reap all of these benefits from a good night’s rest, we may want to consider implementing some new habits into our routine.

For instance, try going for walks before bed or meditating on a regular basis.

We can even set up a designated time each day where we focus solely on breathing techniques in order to find peace and decompress any stress that might have been building throughout the day.

With just a few adjustments like those mentioned above, we will notice an improvement in both our health as well as our mood.

Remember, getting enough quality sleep is one of the best things we can do for ourselves.

So, why not start now?

Begin practicing mindfulness and see what it has to offer!

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6557693/

https://www.elephantjournal.com/2012/07/six-ways-to-enjoy-deep-blissful-sleep-puja-madan/

https://lorigeurin.com/quick-tips-to-help-you-sleep-better-tonight/

https://www.elephantjournal.com/2021/10/why-we-need-to-address-stress/

https://www.elephantjournal.com/2017/07/the-magic-of-being-present-5-super-simple-mindfulness-practices/

https://www.habitualroots.com/uploads/1/2/1/3/121341739/mindfulnessatwork.pdf

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