Have you or someone you love been struggling with insomnia? Due to the current climate, a good night’s sleep might feel like a thing of the past, but as we begin to transition back to social interaction, what many are calling the “new normal,” proper sleep and rest are more important than ever.
35% of adults don’t get enough sleep according to the CDC. While we can assume this is largely due to restlessness and anxiety brought on by the pandemic, other stressors that contribute to our inability to sleep as well. Most commonly, these secondary stressors are news, media, electronic devices, and the ability to quiet our minds. So it causes us to ask, what strategies are you using to catch Zs? If you’re like many who prefer natural non-screen solutions to better sleep, than why not try a few mindfulness exercises.
In this article, we’ll explore a few mindfulness exercises to aid in your transition back to the “new normal.” Before getting started let’s examine why mindfulness can be so helpful with catching some Zs.
How Mindfulness Promotes Healthy Sleep Patterns
According to the National Sleep Foundation, mindfulness techniques create physiological changes that are similar to those that occur when your body is in the early stages of sleep. These bodily changes include the slowing of pulse, dropping of blood pressure, and decreasing of cortisol levels.
Mindfulness exercises don’t only benefit your ability to sleep, but also can have a continuous impact in your day to day life. Having healthier sleep patterns can increase your focus during the day, improve your memory and problem-solving skills, as well as regulate your metabolism.
All of these benefits ultimately help you become a healthier happier you!
Now let’s explore three different mindfulness exercises you can try before bed.
Box Breathing
Also known as square breathing, box breathing is one of the best ways to reset your breath (and your brain) at the end of the day. As stressors come and go during the day, reconnecting with your breath can help you feel grounded and relaxed.
Instructions:
Find a quiet space without distractions.
Set a timer for 1–3-minute intervals, pausing briefly before starting a new interval of continuous deep breathing.
Before you start the process of breathing, decide if you’d rather use your finger to trace the square, or place one hand on your chest and the other on your lower stomach to feel the air entering and leaving your body.
Breathe in for 4 seconds, filling your lungs.
Hold your breath for 4 seconds.
Exhale for 4 seconds, being sure to expel every last bit of air.
Hold your lungs empty for 4 seconds.
Repeat as desired.
Benefits:
Lowers worry and anxiety
Increases circulation
Increases mental clarity
Improves your ability to manage stress
Five Senses Reflection
This exercise is best for those who value using positive thinking as a tool for practicing mindfulness. This five senses writing exercise is focused on reflecting on a positive experience. Pick one memory from the recent past that was a positive experience for you. By reflecting on it, visualizing it, and feeling each detail according to the five senses, you’ll slowly transition your mind into a more meditative state.
Instructions:
Set a timer for 10 minutes.
Choose a positive memory and start to recreate it in your mind.
Visualize and record all the details of the memory.
Any time you find yourself losing focus, acknowledge the distracting thought, embrace it, and then let it go. Patiently return back to your story rather than letting unrelated thoughts frustrate you.
Repeat as desired.
Benefits:
Centers and grounds you
Reminds you to be mindful of the positive details of life
Clears your head and frees up mental energy for the next day
Gratitude Mapping Exercise
This exercise of mind mapping is great for anyone who wants to become more in touch with their emotions and feelings. Journaling or mind mapping is key for reflecting and practicing gratitude right before you go to bed. This assurance will help you rest easier and feel grateful for what is in your life.
Instructions:
Find a quiet space.
Take a series of deep breaths for at least three minutes before you begin writing.
Set a timer for 10 minutes. Record everything that you are thankful for within each category. Be as specific as possible and focus on the feeling of gratitude as you’re writing.
Benefits:
Decreases stress
Declutters mind and blocks negative thought patterns
Increases awareness of all the positive things already in your life
To try these different exercises at home, the folks at Tommy John created free printables you can download to add some mindfulness to your bedtime routine.
Stacy Walden is a writer from sunny San Diego and loves covering topics around wellness and holistic living. In her free time, she enjoys traveling and spending time with her family.