It’s 3 A.M. and you’re wide awake … again!
You’re not sure why...
- It could be that you are stressed and overwhelmed these days...
- Maybe you're concerned about a health, work or family issue...
- Maybe you had too much coffee today because you needed to stay awake after not sleeping well last night.
- Or... it could be that you’re worried that you will never fall asleep.
The reason doesn’t matter, but the fact is…
You Still… Can’t… Sleep
If any of these sounds familiar, you’re not alone.
A third of the population suffers from some form of insomnia.
This is a scary number, considering how important restful sleep is to strengthen your immune system, eliminate toxins, balance hormones, protect you from depression and anxiety, lower your risk of high blood pressure and heart disease, and perform at your best.
This is what you're going to get in this article:
No matter the reason or the impact, if you’re not getting the sleep you need, it may be time to instill these…
Top Three Mindful Sleep Habits
- Keep electronics out of your bedroom for better sleep quality
This is at the top of the list for good reason - the blue light from TVs, tablets, laptops, and smartphones interferes with falling asleep because it suppresses melatonin, an essential hormone for sleep.
Also, keeping smartphones and tablets out of your bedroom helps you fall asleep earlier, because you are not endlessly scrolling or watching ‘just one more episode’ on Netflix.
Devices can be very stimulating, which is the last thing you need when trying to fall asleep at night.
- Take one hour to wind down and prepare for bed
In the first 20 minutes, complete the day by getting ready for tomorrow.
One way to do that is to journal one page with your thoughts. Don’t worry about what to write. Just “download” what’s in your brain, allowing you to fall asleep with a calm mind.
Alternatively, if you expect tomorrow to be a busy day, write your to-do list before getting into bed. This will help you let go the need to go over the plan for tomorrow in your mind again and again...
The second 20 minutes is for body preparation.
Warm showers are especially good because they calm you and prepare your body for sleep.
For the final 20 minutes, just relax.
Quiet reading, low-impact stretching, listening to soothing music or having a massage are some ways to get your mind ready for sleep.
- Follow a guided mindfulness sleep practice
Science has proven that mindfulness is almost an immediate stress reliever.
Here’s a crash course in stress relief that you can start practicing tonight:
First… tune into your breathing, noticing if it is fast or slow, deep or shallow, smooth or abrupt.
Then... after noticing your breath pattern, begin to observe the effect it has on your body. What are the sensations of the breath coming in and out? What are your muscles doing?
Next... take a few moments to scan through your body and notice what wants to relax, to let go a little. Breathe in relaxation and calmness, and breathe out tension and stress.
Or… you could take your sleep seriously and let Vered guide you through a deep mindfulness sleep practice...
It’s FREE and it's the best thing you can do before falling asleep to get a good night's sleep, starting... tonight.
Just fill in your name and email address, and we will send the mindfulness sleep practice to your inbox... immediately.
We love sharing our ideas, insights and experiences with you, and we'd love to make it into an empowering discussion... So... please take a moment and join the conversation in the comments (below)...
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