Many people are having issues quieting the mind enough to fall asleep and stay asleep. Sleep is essential because this is when the brain processes the day’s events, muscles and tissues perform much-needed repair, and we naturally lose the most weight when we sleep. Mindfulness practices during the day and at bedtime can help reduce the stress of the day and improve the quality of sleep.

In part one of this three-part series on mindfulness, we talked about what mindfulness is and how to begin practicing it every day, as well as specifics on mindful movement. In part two, we discussed mindful and intuitive eating, to help bring balance to your relationship with food. You can review part one HERE and part two HERE.

Now we’ll look at how mindfulness can bring relief to insomnia and sleep disorders.

Practicing mindfulness throughout the day can improve your ability to achieve deep rest at night. When you stop the worry of past and future and focus on the present, sleep naturally becomes more regulated. Creating a bedtime ritual of mindfulness meditation is a fabulous tool to help focus your thoughts and calm the mind.

Bringing Mindfulness To Your Nighttime Sleep Ritual

At bedtime, calming the mind allows your energy and awareness to “let down” into the body, which allows the body to relax and you fall asleep. Your bedtime mindfulness routine might be a combination of breathing, awareness, and body relaxation.

Here are some tips to get started:

  • Try to go to bed at the same time every night.
  • Remove all electronics from your bedroom, turn them off or at least put them in airplane mode.
  • As you lie down, notice how the bed feels beneath you. 
  • Notice any sounds, such as a fan or your breathing.
  • Try a diffuser of essential oils on your nightstand