Hands up who has trouble sleeping? Getting sufficient sleep heals our bodies and minds, but for many reasons sleep doesn’t always come easily. Mindfulness practices and habits can help us fall asleep and stay asleep. With this in mind, here are a few tips to help you fall and stay asleep.
Mindfully Preparing for Bed
Setting the stage for a healthy sleep can help us to mentally prepare for a period of deep rest and rejuvenation. To prepare for a restful night’s sleep, consider the following:
1. Adjust the lighting an hour or two before bed.
Darkness is a signal to the body that it’s almost time for sleep, whereas light interrupts our circadian rhythm. Prepare for bed by dimming the lights (including those on your personal electronic devices) an hour or two before bed. Opt for candlelight or fairy lights in those last waking hours if this feels soothing to you.
2. Consider writing a to-do list for the following day.
If you expect the next day to be busy, write yourself a to-do list before hopping into bed. This will help to release any tendency you may have to mentally run through your following day repeatedly. Encouraging you to surrender more swiftly into sleep.
3. Remind yourself of the necessity of a good night’s sleep.
It might seem as though the necessity of sleep is obvious. However, we tend to take it for granted, only truly appreciating its value when we haven’t gotten enough of it. As you rest in bed, take a moment to remind yourself of how important these hours of rest are. Give thanks for the peace and comfort of the space that supports you.
4. Try an online Guided Sleep meditation.
If you are feeling like you really can’t unwind before sleep or you keep waking in the night then why not try an online guided sleep meditation. All you need to do is settle yourself in bed and pop on the mediation. There are loads to be found on YouTube, This is one of my favourites: Fall Asleep Fast Deep Sleep Meditation for Insomnia | Mindful Movement
