Do you struggle to fall asleep at night worrying about work, money, school, family, relationships or something else? Sleep is critical to physical and emotional health and not getting enough can be the catalyst to a bad day. And, over time, a lack of sleep can lead to weight gain, mood problems and a reduction in productivity.

Around 30% of Americans are sleep deprived, with 15% saying this causes daytime distress. This is where mindfulness training can help. There are multiple mindfulness exercises that help to slow racing thoughts, calm the mind and promote deep, restful sleep.

What is Mindfulness?

Mindfulness is the act of being fully present and aware of what is going on around us. While every human being has the ability to be mindful, due to the fast pace of modern life, many need the practice to take charge of a busy mind and move into a relaxed state. Mindfulness has a wide range of benefits such as:

• Better quality sleep
• Reduced stress
• Increased focus
• Less anxiety
• Help depression
• Enhance memory
• Increase productivity
• Healthier relationships

How Mindfulness Can Help You Sleep?

A common cause of insomnia is racing thoughts and the anxiety that comes with worrying about falling asleep. Being able to quiet the brain, sets you up for a deeper, more peaceful sleep. Mindfulness meditation is one way to prepare yourself to drift off. In fact, one study showed mindfulness to be as effective as other, previously recommended, insomnia treatments.

Mindfulness Exercises for a Deep Sleep

Mindfulness Journaling

Journaling is seen as one of the simpler ways to start implementing mindfulness into a routine. It has a range of positive benefits such as sharpening focus, turning attention inwards, clearing the mind and reducing negative thoughts. Three ways journaling is used in mindfulness include:

• Gratitude journaling
• Check in on progress and goals
• Doodling and coloring

Mindfulness Movement

Running, lifting weights or riding a bike can be turned into a mindfulness movement. Instead of just working out to get bigger muscles, you can move and breathe in a way that releases stress and strengthens the mind-body connection. To work out mindfully, focus on each controlled movement, the way you breathe and the way you feel throughout each exercise.

Mindfulness Meditation

Mindfulness meditation teaches how to calm the mind, relax the body, let go of negativity and slow down racing thoughts. By fully focusing on the ‘’now’’ you can learn to acknowledge and accept your feelings and thought without judgement. To get started you need to:

• Sit in a quiet, comfortable space. Sit on a chair or the floor, wherever you feel most comfortable.
• Set a gentle alarm for 5 minutes. If new, start with a 5-minute meditation session and build up to 20-30 minutes.
• Become aware of your breath. Focus on your breathing and how the air flows in and out of your nostrils.
• Witness your thoughts. The goal of mindfulness is to notice your thoughts, but not suppress them. Simply acknowledge what enters your mind, stay calm and take your focus back to your breathing.
• Download a meditation app. Consider downloading the BetterSleep app to enjoy a range of meditations and relaxation music to help you sleep better, be more productive and release stress.

Mindfulness alongside a healthy diet and exercise regiment is the best way to improve sleep health. But, it’s important not to get overwhelmed, as this can have the opposite effect. Take the first step with mindfulness journaling and build up to adding mindfulness meditation into your nightly routine.