Mindfulness Sleep Meditating
- 1 Mindfulness Sleep Meditating
- 1.1 What is Attentiveness Sleep Meditation?
- 1.2 What is Mindfulness Sleeping Meditation?
- 1.3 Recommended Mindfulness and Meditation Methods
Insomnia or any other type of sleeplessness can result in a plethora of problems in other areas of your life. Laying there, trying to sleep, tossing and turning trying to fall asleep can make it even more difficult. We are encouraged to practice mindfulness daily and incorporate it into our decisions and actions. It’s no surprise mindfulness meditating can benefit our sleep as well. Meditate into sleep is a common practice to help calm your mind and quiet anxious thoughts. The same concept could be utilized to help achieve higher sleep quality. Meditation can be tough, especially for beginners. Some of us have thoughts that are strongest at night as we worry about the next day. So how do we implement this concept into our lives?
What is Attentiveness Sleep Meditation?
Meditation teaches us to be still, our minds to be calm, and our breathing to be even. As said above, our minds can be plagued by anxious thoughts, especially before bedtime. Sleep meditation is a guided practice that acts as a natural sleep aid. No need for melatonin and sleeping pills to help you feel refreshed the next day. It lowers your heart rate and slows your breathing while raising your quality of sleep.
What is Mindfulness Sleeping Meditation?
Mindfulness is taking control of your thoughts and being able to calm your brain and coax yourself into a relaxed state. Most of us stay up late or have trouble falling asleep due to an anxious and overactive mind. A calmer mind allows for better sleep. Working to bring your mind to the present and keeping it, there will help you manage your worries.
Why is Something as Simple as Sleeping so Hard for Some?
As we get older, we constantly hear how difficult it is to fall asleep. Would you believe that about half of us are sleep deprived? I know you want to sleep, who doesn’t want a good night’s rest? A study conducted for the Harvard Business Review by Dr. Larry Rosen, a psychology professor at California State University claims that 90% of Americans use technology right before bed. This leads to a direct correlation with poor sleep quality. Stress from work or kids doesn’t help either.
How Long Should You practice mindfulness before bed?
A study from researchers at Harvard Medical School says e-book readers experience delayed melatonin effects compared to people who read paperbacks. If you must use technology before bed, try to keep it a reasonable distance away from your face and dim the screen. Blue light is what hinders the release of melatonin, so dimming the screen should help greatly. If at all possible, try to stay off all technological devices an hour before bedtime.
mindfulness meditation youtube
mindfulness meditation benefits
What are the Benefits of Mindful Sleeping Meditating? Lack of sleep can lead to a slew of medical problems, many of which include heart issues and diabetes. If you have experienced a restless night, chances are you are not functioning at 100% the next day. Your judgment, decision making, attention span, and reaction time are all impaired. Meditation has been proven to improve your sleep and therefore, lowering stress levels and improving your health significantly. Try this before bed and enjoy a peaceful night’s rest.
Does Mindfulness Help You Sleep?
The simple answer is a resounding, yes”. Mindfulness not only focuses on your breathing but brings your mind to the present. It’s so easy for our minds to wander off into what if ’’ land, drifting off into the past and future. It allows you to control your thoughts, be present, and calm your mind. Back in 2015, an article was published on The Jama Network, stating that mindful awareness can improve sleep habits and quality.
What should I think about when I meditate?
Here are some steps you can take to begin your meditation journey.
1.Focus on your Breathing
Regulate your breaths, slow your breathing, take even breaths to notify your body it’s time to sleep.
2.Checking in with Your Body
Focus on how you are physically and mentally feeling. Do not rush the process or fault yourself for not relaxing quickly.
3.Focus on Contact Points
Bring your attention to the feeling of your body sinking into your mattress. Let the weight fall in and notice other sensations throughout your body.
4. Listen to your Breath
Notice the rising and falling of your chest and pay attention to the rhythm. This will have a hypnotic effect on you. If your mind wanders off, pull yourself back to the present
5.Review Your Day
Think about the events that transpired throughout the day without focusing too much on your decisions. Replay the day in your mind slowly is a great way to wind down.
6.Shut Down Your Body
Shut down each part of your body slowly one by one. Put each part of your body to rest by permitting it to switch off’. Place your attention on each part, starting from your feet and slowly work your way throughout your entire body.
At this point, some of you might have already fallen asleep and might not have even made it to step 6. If you are indeed still laying in bed with your eyes wide open, tell yourself that it’s alright. It’s not so much the exercise that helps you sleep but your state of mind. With more practice, you will eventually master this process.
Headspace is a great app that provides guided sleep meditation. Click here for some meditation videos for beginners to help you out.
How to relax your mind? Best Mindfulness Sleep Meditation
Whizzing thoughts can easily take over our thought process, especially for anxious people. White noise and guided meditations can help, but if you are not too into that, mindful breathing is another excellent option. Take deep breaths in and slow breaths out. Try to keep your breath as even as possible until you feel your body relax. Focus on the present, and do not let your thoughts run away with you.
Best mindfulness meditation
Living in the Moment seem So Hard! I don’t know about you, but I sure do spend a lot of time thinking about the future and living in the past. This means I am not living my life at all. Eckhart Tolle, the author of the fantastic book “The Power of Now,’’ www.eckharttolle.com/power-of-now-excerpt/ has a chapter on focusing on the now. He tells you that the future and past do not exist, you only ever have the now”. So why waste your time worrying about what is not in existence?
Where is the Evidence?
We can go on and on, and you can read as many articles or watch as many videos as you need on this topic, but does it work? Where is the evidence? A study has been conducted reviewing all the studies of mindfulness and sleep. The results were favorable. It shows that MBI (Mindfulness-Based Interventions) have positive effects on sleep disturbance and insomnia.
Tips and Tricks
The same method might not work for two different people. Here we will offer some more tips and tricks to help those who need it.
•Mindfulness Throughout the Day
Why should you only be mindful right before bedtime? Practice mindfulness throughout the day. Worry and stress affect us at any time of the day, practicing mindfulness during this time will make it easier for you at night and train your body to relax.
•Focusing a Goal or Phrase
Choose a phrase that is relatable, such as, “Out with the bad and in with the good’’. You may even choose a focus word or maybe even a sound, anything that pulls you back to your focus center.
•Don’t Fight Your Worries
Trying to squash and repress your feelings of worry and anxiety can have the opposite effect. This can be detrimental to your mental health and result in other issues such as depression. Let yourself feel, but don’t get lost in those thoughts. Simply observe and let go.
•Your Environment Matters
I don’t know about you, but I know I cannot focus when my room is a mess or my desk is cluttered. Frequently your emotions will mirror your environment. Be mindful of this and clear your space of any distractions. Make beneficial changes to your environment.
•Cut Down Tech Time
A lot of people will tell you, cutting back on the amount of time you spend texting and scrolling will help with sleep. The blue light emitted from the screens has a negative impact on your sleep and melatonin production. Try picking up a book to read from time to time.
Recommended Mindfulness and Meditation Methods
Not only did we introduce you to the concept of mindfulness and meditation, but we will also equip you with some beneficial activities and apps to help in the process.
This is a great app that provides guided meditation in steps for sleep quality and how to live mindfully from day to day.
This app was awarded the 2017 app of the year by Apple. It also provides steps you take that are spread out through 7 days, giving you a good foundation in mindfulness.
•Take a Break
This is a highly rated app that is easy to use. You have many options with soothing background sounds to help you relax.
Gaining popularity by the year, yoga is a great way to practice both mindfulness and meditation while getting some exercise.
Play the Long Game
It’s important to understand that while getting better sleep is why you are here, but the key is overall well being. The goal you should set out to achieve is overall health and well being, and not just better sleep. Focusing on the here and now reduces the chances that your worries will take your mind on a thrill ride. This is what keeps us up at night.
The Physical Impact of Mindfulness
If the higher quality of sleep isn’t enough to convince you, maybe knowing that you will lower your risk of heart diseases, blood pressure, and any digestive issues will make a believer out of you. You will have a greater sense of satisfaction in life and appreciate the little things even more.
The Mental Impact of watchfulness Sleep Meditate
Psychotherapists have utilized mindfulness to treat a plethora of mental issues that many of us can suffer from. These problems include depression, anxiety, substance abuse, OCD (obsessive-compulsive disorder), and many more. Depression and anxiety can affect 1 in 13 people, although it seems like much more than that.
Be Kind to Yourself
An essential factor to sleeping better and succeeding at being mindful and meditating is to be kind to yourself. It’s easy to toss and turn in the middle of the night and come down hard on yourself for not sleeping. It’s easy to buy into your worries and concerns and lose your self-confidence. Do not judge yourself, instead be gentle and kind. Mistakes will happen, and no one is perfect.
A lot of it is in your head. It’s all about your state of mind when it comes to relaxing before bed. If you are lucky and able to fall asleep like a baby every night, then kudos to you. For many of the rest of us, mindfulness and meditation is a daily practice we must enforce for good sleep. It can benefit everyone and help with your overall well being.
All the studies show it works, and there is a direct link to calming your mind and being aware of your thoughts and sleep quality. Remember to stay away from electronic devices for at least an hour before bedtime. The blue light is what is detrimental to our natural melatonin production and onset. The blue light is what is harmful to our natural melatonin production and onset.
Relax your mind by practicing some of the exercises we recommended above. Follow the YouTube video we have linked to get you started with some of the basics. If the basic tasks don’t work for you, the extra tips could be your saving grace. Begin mindful practices every day and enjoy sound sleep at night.