Can mindfulness help with sleep? Why no try it and find out.

This is the sixth of a 15 part series of mindfulness posts. One will be posted every other day for 30 days, so keep checking back.

A very common problem I come across when talking to clients and friends, and when looking at social media, is a chronic lack of sleep. There are frequent references to ‘the 3am club’. This seems to increase as people are over 50, but can affect anyone.

I have myself suffered with insomnia. Having made some adjustments to my lifestyle and bedtime routine I have gone from getting between four and five hours sleep per night to between six and seven hours. Some nights I even mange over eight hours. My average now is seven hours per night, and I feel so much better for it. Mindfulness meditation has been a huge part of this.

Long Term Health And Wellbeing

Sleep is immensely important to our long term health and well being. A lack of sleep can cause many health problems, including anxiety, depression, heart disease, obesity and diabetes. It is therefore extremely important to do all we can to increase the amount and quality of sleep we get if we are not getting the recommended 7 – 9 hours of sleep per night.

How Can Mindfulness Help?

Mindfulness meditation and other mindfulness practices induce a sense of wellbeing and relaxation. When you are stressed and tense, the likelihood is you will find it difficult to fall asleep. Then, when you do get to sleep it is likely to be restless and disturbed. Just 5 minutes of meditation per day can help to bring about a more relaxed state.

Meditation Before Sleep

If I don’t do any other meditation in a day, I always do a few minutes when I first wake up (before I even open my eyes), and last thing at night before going to sleep. These are two really valuable times to meditate. The veil between the conscious and the subconscious mind is lifted, and insights can easily pop up. Agitated thoughts can calm down, and heart rate and blood pressure can lower.

I prefer to just follow my breath for the early morning meditation, as I don’t want to open my eyes or look at my phone and break that wonderful half awake, half asleep, state. If you prefer, or if you find it difficult to just follow your breath, you can listen to a guided meditation.

There is a three minute breathing space meditation you can download for free here.

There are also lots of videos you can listen to on YouTube and other places online. Find a voice that is restful for you. You don’t want an annoying voice disturbing your relaxation. I always listen to a minute or two before downloading.

If you would like to get one to one help from me with your meditation, consider booking a power hour with me. You can read more about how it works here: gillwashington.co.uk/power-hour

During a meditation power hour, as well as working through your pressing issue, we will do some meditation together.

If you’re struggling with getting to sleep, staying or sleep, or poor quality of sleep, why not just try a couple of minutes at the start and end of your day. Keep a journal if possible of any insights and feelings that pop up, and keep going for 21 days. Then compare your thoughts and feelings from day one, with day twenty one. I’m sure you will have noticed an improvement in your sleep, and other areas of your life too.

Mindfulness For Busy People

Check out my 21 day email course Mindfulness For Busy People if you would like to get started with a mindfulness practice but always feel like you don’t have time or don’t know where to start.

Happy Meditating!

Gill Washington does not provide medical advice, diagnosis or treatment. See additional information