Mindfulness meditation is a type of meditation practice which cultivates an intentional focus in the present moment while letting go of judgment. It can help you relax, reduce stress, and improve sleep.
A study published in the journal Sleep found that mindful meditation was effective in improving sleep quality in people with insomnia. The study participants who practiced mindful meditation for four weeks had significantly improved sleep quality, including reduced sleep latency (the time it takes to fall asleep), increased total sleep time, and reduced wakefulness during the night.
Here are some of the ways that mindfulness meditation can help with sleep:
Stress reduction: Stress can make it difficult to fall asleep and stay asleep. Mindful meditation can help to reduce stress by teaching you how to focus on the present moment and let go of worries.
Enhanced relaxation: Mindfulness meditation breeds relaxation through present moment awareness, letting go of past and future and opening to what is actually true in the here and now. A relaxed mind and body allow for a smoother transition into sleep.
Increased awareness: This type of mindful meditation cultivates insight into one’s thoughts, bodily sensations, and emotions with less judgment and criticism. Self-awareness in a kind and gentle way can create more physiologic balance which supports healthy sleep patterns.
Improved sleep quality: Mindful meditation improves the quality of sleep by helping you to fall asleep more quickly, stay asleep longer, and wake up feeling refreshed.
If you are struggling with sleep, mindful meditation can be a helpful tool. Here are some tips for getting started with mindful meditation for sleep:
Find a quiet place where you will not be disturbed.
Sit or lie down in a comfortable position.
Close your eyes and focus on your breath.
Pay attention to the sensations of your breath as it enters and leaves your body.
If your mind wanders, gently bring it back to your breath.
Continue meditating for 10-15 minutes.
When you are finished, open your eyes and take a few deep breaths.
Mindful meditation is a simple but effective way to improve your sleep. With regular practice, you can learn to relax, reduce stress, and continuously wake up feeling refreshed and ready for your day.
Here are some additional tips for improving your sleep:
Stick to a sleep schedule: Go to bed and wake up at the same time each day, even on weekends.
Create a relaxing bedtime routine: This could include taking a warm bath, reading a book, or listening to calming music.
Make sure your bedroom is dark, quiet, and cool.
Avoid caffeine after 12 pm and alcohol 4-6 hours before bed.
Get regular exercise, but not too close to bedtime.
See a healthcare provider if you have persistent sleep problems.
And the best part, more and more studies continue to prove that mindfulness meditation positively affects one’s sleep routines!
A study published in the journal JAMA Internal Medicine found that mindfulness-based stress reduction (MBSR), which includes mindful meditation, was effective in improving sleep quality in people with chronic pain. The study participants who completed an 8-week MBSR program had significantly improved sleep quality, including reduced sleep latency, increased total sleep time, and reduced wakefulness during the night.
A study published in the journal Pain found that mindful meditation was effective in improving sleep quality in people with fibromyalgia. The study participants who practiced mindful meditation for 8 weeks had significantly improved sleep quality, including reduced sleep latency, increased total sleep time, and reduced wakefulness during the night.
These studies suggest that mindful meditation can be an effective way to improve sleep quality in people with a variety of sleep problems, including insomnia, chronic pain, and fibromyalgia.
Here are some additional things to keep in mind about mindful meditation and sleep:
Mindful meditation is not a quick fix for sleep problems. It takes time and regular practice to see results.
Mindful meditation is not a substitute for medical treatment. If you have a serious sleep problem, it is important to see a doctor.
Mindful meditation can be practiced in addition to other sleep hygiene practices, such as establishing a regular sleep schedule, creating a relaxing bedtime routine, and avoiding caffeine and alcohol before bed.
Enjoy this mindful relaxation meditation!
If you are struggling with sleep, mindful meditation may be a helpful tool. Talk to me about whether mindful meditation is right for you.
THERESA GILLESPIE, PA-C and MINDFULNESS MEDITATION TEACHER
“The universality of sleep suggests its origins are as old as animal life on earth, an estimated six hundred million years. It also implies that sleep is more than a creature comfort. It is a requirement for life on this planet.” — Kat Duff, The Secret Life of Sleep