MINDFUL MEDITATION TO SLEEP BETTER
“I can’t get to sleep” “I need my mind to be quiet…”
Falling asleep can be difficult sometimes if you are going through a hard time. Research shows that inadequate sleep negatively impacts our psychological and physical well-being (Markwald & Germain, 2020). Temporary sleep also reduces our memory performance and prolonged lack of sleep can impact our mental health and poses a serious risk of illness such as cardiovascular diseases, obesity, and diabetes (Peuntes-Mestril & Anton, 2017).
HOW CAN I SLEEP BETTER?
Sleep is key for optimal functioning of the brain and body.
Here are some few ways of curbing sleeplessness
A wealth of research tells us how mindfulness meditation can be an answer to that problem. Mindful practices Provide space which enables us to stand apart from our thought and observe them without judgment, anger, disappointment, regret, or fear.
Mindfulness works at 6 levels
- Lowering chronic levels of anxiety and stress
- Managing the impact of evidence-based mental upsets
- Improving sleep quality
- Reducing exhaustion
- Improving mental health
- Limiting memory problems.
The technique behind mindfulness is a scientific study of 20th-century neuroscience which can be found at Dr. Shaun Shapiro’s book Rewire your mind and a discovery called neuroplasticity which indicates that our brain can rewire itself and its connections and you choose how you want it to grow. Our brain Learns anything habitual, however, you can rewire it to another direction, and it will soon adapt again.
MINDFULNESS TECHNIQUES FOR BETTER SLEEP
- Relaxing music and soundscapes- Listen to relaxing music, radio, or soundscapes to keep focus. This technique offers a calming environment to promote mindfulness and relief days’ stress and feelings of anxiety. There is a lot of concentration music on YouTube, for example, you can use binaural beats which is ideal for focusing and can also calm you and promote sleep.
- Mindfulness apps- some apps can be easily downloaded from the internet for self-guidance. For example, you can check out the slow mindful audio app, the anxiety solution: calmer you, Headspace ( based on subscription and provides a variety of mental health issues like anxiety and depression), one you couch to 5k (a free app which focuses more on physical exercises)
- Journaling- writing has always been used as a self-help therapeutic art which relieves tension and stress by focusing your brain on the art being created. Other people prefer to draw which also works perfectly well. Try writing something every morning particularly focusing on what’s going on well in your life, what you are grateful for, or a comedic instance you encountered yesterday or some other time mentioning every detail or illustration you can remember. Then at night an hour before you sleep, stop watching television or using your phone and review the list before you sleep. It will make your mind calm and put it to rest.
I have not exhausted the list, there many other ways to train your body to rewire itself for sleep but make sure it’s intentional and habitual as much as you can.
“Learning how to be less anxious and better able to handle stress will improve your ability to switch off and sleep”