Sleeping well is essential for physical, mental and emotional health. However, according to the National Sleep Foundation (USA), almost 1 in 3 adults have trouble falling asleep or staying asleep. In Brazil, data from the Brazilian Sleep Association shows that around 40% of the population suffer from occasional or chronic insomnia. Are you one of them? Find out how to face this challenge lightly in this article!
The first step is to understand why you have trouble falling asleep. Among the most common causes are stress, anxiety, excessive use of screens and not being able to slow down your mind before going to sleep. This is precisely where Mindfulness is gaining prominence in sleep science. And we can help you!
WHAT MINDFULNESS IS AND WHY IT HELPS YOU SLEEP BETTER
Mindfulness is the practice of being present in the moment with an attitude of curiosity and acceptance. The practices are natural, simple and easy - I can prove it to you throughout this article.
When applied in the evening, it helps to reduce mental agitation, reduce body tension and prepare the nervous system for rest.
Research from institutions such as Harvard Medical School, the UCLA Mindful Awareness Research Center and the University of Oxford proves that regular practice of Mindfulness:
Reduces stress and anxiety, factors directly linked to insomnia.
It activates the parasympathetic nervous system, which is responsible for feelings of calm and relaxation.
Improves sleep efficiency, increasing the time spent in deep sleep and reducing night-time awakenings.
A study published in the scientific journal JAMA Internal Medicine showed that adults who practiced Mindfulness-Based Stress Reduction (MBSR) for six weeks showed a significant improvement in sleep quality, compared to groups who only followed sleep hygiene guidelines.
Other surveys, such as those by Verywell Health and the National Center for Complementary and Integrative Health (USA), highlight the fact that Mindfulness helps to interrupt the cycle of accelerated thoughts that tends to arise before going to sleep, that "mental movie" that prevents the body from relaxing. Do you experience this lying in bed (and perhaps during the day!)?
MINDFULNESS IN HOSPITALS AND HEALTH CENTERS
Leading hospitals such as Albert Einstein and Sírio-Libanês have already incorporated Mindfulness into integrative health programs aimed at improving sleep, emotional balance and pain control.
These programs combine mindfulness, breathing and guided relaxation, with positive results in patients with insomnia, fatigue and stress-related sleep disorders.
SIMPLE PRACTICE FOR FALLING ASLEEP WITH MINDFULNESS
You can try this technique today:
-Lie down comfortably with the lights off.
-Close your eyes and bring your attention to your body.
-Take three deep breaths, inhaling through your nose and exhaling through your mouth.
-Next, focus on your feet. Feel the weight, the temperature, the points of contact with the mattress.
-Slowly move your attention upwards, part by part, staying as long as you need in each area - legs, hips, abdomen, chest, arms, neck and face.
-If thoughts arise, just acknowledge them, smile and return your attention to your body.
This technique, called "body scanning", is widely used in Mindfulness protocols and has been proven to help the brain enter slower waves, favoring deep sleep. A powerful ally for developing body awareness!
CONCLUSION
Sleeping well doesn't just depend on silence or a dark room. It also depends on a relaxed body and, most importantly, a calm and present mind.
Mindfulness teaches you to slow down from the inside out, allowing your body to naturally enter into the rhythm of rest.
With just a few minutes of practice each night, you can turn bedtime into a ritual of self-care and reconnection!
Try it tonight: before going to bed, breathe, feel and just allow yourself to be.
SLEEP WILL COME AND, WITH IT, THE REST THAT BODY AND MIND DESERVE.🌛
To learn more techniques and practice in greater depth, see our course which combines Mindfulness, Positive Psychology and Coaching. Use these tools to achieve integral health!
