How To Sleep Your Way Stress Free

Practising mindfulness can improve the quality of your shut-eye – Here’s how to get the most out of it

- Top Sante

It’s increasingly evident that a sound night’s sleep works wonders for your mood, energy and the long-term health of your brain and body. And despite most of us knowing the ‘right’ things to do – a regular routine, keeping the bedroom tech-free and so on – it can still be hard to get those eight hours every night.

Mindfulness is a wellbeing practice that’s been on the radar for a while, and guess what – you can use it to improve your sleep too. Mindfulness is all about acceptance of, but not dwelling on, thoughts and feelings, and instead focusing on your breath and being in the moment.

“In this sense, trying to force yourself to fall asleep – or resisting being awake – is a non-starter,” says Anna Black, author of Mindfulness and Sleep.

“Learn to move from a place of resistance to one of allowing it to be – since it’s already here. Paradoxically, by letting go of the need to fall asleep, you may find that your sleep improves.”

The links between mindfulness and better sleep are so strong that mindfulness-based therapy for insomnia (MBTI) is being practised by mental health therapists. Guided meditation and adjusting mindset are key, so start your journey to better sleep by following some of Anna’s simple bedtime practices.

Body scan

If your attention wanders while doing this scan, remember to bring it back to your body, without making any judgment. Stay curious about the process, as if you know nothing about your body or how it feels. You may notice sensations in some areas, but not in others, or perhaps no sensations at all. However, if it feels emotionally uncomfortable for you at any time, please stop.

1 Lie with your arms by your sides, eyes can be open or closed. Take a moment to notice the different parts of your body in contact with the bed or floor.