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SLEEP HYGIENE AND MINDFULNESS: ENHANCING QUALITY SLEEP FOR BETTER HEALTH

I often joke that I have a magic pillow; my head touches it and I’m asleep! It was not always this way… Yoga and meditation are what cast the spell on my pillow. Not to say that I don’t still experience those nights when sleep eludes me! 3 kids, a pup and a business have kept me up many nights but a simple breathing trick or two (sometimes 3) often do their job. Hubby, on the other hand, needs every tool in the box to help him fall asleep. If you’re like him and sleep is something dreams are made of then this post is for you.


woman having a restless sleep on a sofa

The number one reason many of my patients have trouble sleeping is a restless mind. Replays of the day’s conversations, worry about upcoming deadlines, and fretting over things out of their control. Your body feels tired, but the mind is wide awake, caught in an endless loop of anxiety and overthinking.


Sound familiar?


Nightly lack of sleep can take a toll on every aspect of your life. You wake up feeling exhausted, body heavy and mind foggy. Concentrating at work becomes a challenge, and productivity plummets. Relationships can suffer too, from the increased irritability that often leads to the inability to enjoy time with family and friends.


Physical symptoms of frequent headaches, muscle aches, and a weakened immune system can become a new normal. The good news is that you have the power to change all this!


The Relationship Between Mindfulness and Quality Sleep

Mindfulness involves paying attention to the present moment with openness, curiosity, and acceptance. When applied to sleep, mindfulness can help reduce stress, quiet the mind, and enhance overall sleep quality.


Daily mindfulness practices such as meditation and deep breathing can help calm the nervous system, reducing the chronic stress and anxiety that often hinder our ability to fall asleep. By focusing on the present moment, we can let go of worries about the past or future, making it easier to relax and drift off to sleep. But how?


woman meditating by the ocean.

Quieting the Mind

Traditional mindfulness encourages a non-judgmental awareness of our thoughts and emotions, helping to quiet the mental chatter that can keep us awake at night. By observing our thoughts without attachment, we can prevent them from spiraling into stress and instead foster a peaceful mind ready for rest.


This is best learned during the day. If you are brand new to mindfulness and meditation it can be challenging and for some cause stress the first few times practiced. This is why we call it a practice! Every time will be different, no matter if you are brand new to the concept or have been practicing for years.


Enhancing Sleep Quality

Research shows that mindfulness-based interventions can improve sleep quality by promoting deeper, more restorative sleep cycles and reducing nighttime awakenings. Mindfulness helps create a mental environment conducive to restful sleep, making it easier to achieve and maintain sleep throughout the night.


"Mindfulness meditation for the treatment of chronic insomnia in adults: A randomized controlled trial" was a study published in Sleep, 2014 by authors Ong, J. C., Shapiro, S. L., & Manber, R. which  examined the effects of an 8-week Mindfulness-Based Stress Reduction (MBSR) program on adults with chronic insomnia. Participants who underwent MBSR showed significant improvements in sleep onset latency (time taken to fall asleep), wake after sleep onset, and total sleep time compared to those in a control group. The mindfulness group also reported reduced symptoms of depression and anxiety, contributing to better sleep quality.


One year later Black, D. S., O'Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. published "A randomized controlled trial of mindfulness meditation for chronic insomnia" also in Sleep that discussed a randomized controlled trial which involved older adults with moderate sleep disturbances. Participants were assigned to either a mindfulness meditation group or a sleep education group. The mindfulness meditation group demonstrated greater improvements in insomnia severity, sleep quality, and daytime fatigue. These findings suggest that mindfulness meditation can be an effective intervention for improving sleep in older adults.


Tips for Creating a Mindful Bedtime Routine

1. Set a Consistent Sleep Schedule: Go to bed and wake up at the same time each day, even on weekends. Consistency reinforces your body's natural sleep-wake cycle, making it easier to fall asleep and wake up refreshed.


2. Create a Calming Bedtime Ritual: Establish a soothing bedtime routine that signals to your body that it's time to unwind. This might include activities like gentle stretching, reading a book, or practicing relaxation techniques such as meditation or deep breathing exercises.

earthy, natural, calming bedroom
Create a serene, comfortable bedroom, free of distractions.

3. Limit Screen Time Before Bed: Reduce exposure to screens, including smartphones, tablets, and computers, at least an hour before bedtime. The blue light emitted by these devices can interfere with melatonin production, disrupting your ability to fall asleep.


4. Practice Mindful Relaxation Techniques: Incorporate mindfulness practices into your bedtime routine to help calm the mind and prepare for sleep. Try a guided body scan meditation or progressive muscle relaxation to release tension and promote relaxation.


5. Create a Restful Sleep Environment: Make your bedroom a sanctuary for sleep by optimizing the environment for rest. Keep the room cool, dark, and quiet, and invest in a comfortable mattress and pillows that support restorative sleep.


6. Practice Gratitude and Reflection: Spend a few moments before bed reflecting on the positive aspects of your day. Practicing gratitude can help shift your focus from stressors to the things you appreciate, fostering a sense of peace and contentment as you prepare for sleep.


Embracing Mindfulness for Better Sleep

Integrating mindfulness into your sleep hygiene routine is a journey that requires patience and practice. By adopting these mindful practices, you can create the conditions for deep, restful sleep and enhance your overall well-being.


If you're struggling with sleep or looking to deepen your mindfulness practice, consider exploring mindful sleep coaching. Together, we can develop a personalized approach to improving your sleep and cultivating a sense of peace and relaxation that extends beyond bedtime.


Let's embark on this journey toward better sleep and well-being, one mindful breath at a time.


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