Sleeping Soundly

Whether it’s insomnia or a restless night, not being able to sleep can turn into a vicious cycle. But mindfulness may help. Here’s your toolkit for getting some quality slumber

It’s increasingly evident that a sound night’s sleep works wonders for 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, etc – it can still be hard to get those eight hours every night.

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

“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. 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 developed and practised by mental health therapists. Guided meditation and adjusting mindset are key, so start your journey to better sleep with 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 judgement about it. 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 you will notice 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; your eyes can be opened or closed. Take a moment to notice the different parts of your body in contact with the bed or floor. Take a deep breath then exhale loudly, letting your body soften into the surface.