Mindfulness And Meditation For Sleep

What’s the difference between mindfulness and meditation?

First things first, let’s take a closer look at what we’re actually dealing with. Some people use ‘mindfulness’ and ‘meditation’ interchangeably, which can be confusing, but they are different.

Mindfulness is the basic human ability to be fully present. This means being aware of where we are, what we’re doing, and not overly reactive or overwhelmed by what’s going on around us¹
Meditation involves paying attention to your breath as it goes in and out, and noticing when the mind wanders from this task. This practice of returning to breathing builds attention and mindfulness²

In short: mindfulness is about being aware; noticing and paying attention to everything, which can be supported and enriched by meditation.

What is mindfulness meditation?

So, what does this actually look like in practice?

Mindfulness meditation involves sitting in silence and paying attention to thoughts, sounds, breathing, or parts of the body. Whenever the mind starts to wander, attention back³.

How to do mindfulness meditation

Mindfulness meditation can be done by inhaling for 10 counts, then holding your breath for 10 counts. After that, exhale for another 10 counts. Repeat this five times.

Next, inhale and tense your body. Relax and exhale. Again, repeat five times.

At all times, pay attention to your breath and body, consciously relaxing any parts of your body that feel tight.

The benefits

Meditating has a number of benefits for both physical and mental health, which is why it’s practiced so widely across the world, including:

Helps manage stress
Reduces negativity
Boosts creativity
Improves mood
Increases self awareness
Improves sleep quality
Increases patience⁴

Meditation to help sleep - how does it work?

Meditation is a useful tool for sleep. There’s plenty of evidence to suggest that can help treat insomnia, and can even improve sleep quality and duration for those without sleep disorders.

Mindfulness and meditation help bring about a relaxed state of mind, similar to falling asleep⁵. This is often described as the relaxation response, or the opposite of the stress response.

When we’re stressed, it’s harder to fall asleep, as our brains stay ‘wired’. But, practicing mindfulness and meditation can help calm down the nervous system in preparation for sleep.

Meditation can also:

Increase melatonin (the sleep hormone)
Increase serotonin (precursor of melatonin)
Decrease blood pressure
Activate parts of the brain that control sleep
Reduce heart rate⁶

How to meditate for a better sleep

What’s good about meditation is that it needs no equipment, it’s free and can be done almost anywhere. It can also help you rest without the need for sleep therapy or medication.

Step-by-step:

Remove all distractions
Sit or lie down quietly (whatever you’d prefer)
Close your eyes
Breathe slowly and deeply
Keep the focus on your breathing
If your mind wanders, bring it back to your breathing

Be patient, it can take time to get it right. Particularly during periods of stress or upset, it can be difficult not to let your mind wander.

How long should you meditate for?

In the beginning, 3-5 minutes is a good start. Over time, increase this to around 20 minutes, just before bed. Do this instead of watching a film or staring at your phone while trying to sleep.

Why is sleep so important?

If you’re regularly getting a poor night’s sleep, it’s time to start taking that seriously.

Mental health problems like depression and anxiety often go hand in hand with sleep problems; this can have physical effects too⁷.

Lack of sleep puts you at a higher risk of:

Obesity
Heart disease
Diabetes⁸

Meditation can be a useful tool to help you drift off at night, however it’s not a cure-all. You should also look at your sleep environment and assess if you have any poor sleeping habits, such as an irregular bedtime.

Remember, it’s not just about how much sleep you’re getting, but also the quality. Duration is one thing, but if your sleep is of a poor quality, you’ll likely wake up still feeling tired. Getting a healthy sleep is key.

Mindfulness and meditation tips

If you want to take the steps to improve your sleep, and hopefully become more mindful along the way, here are some top tips:

Choose a time to meditate and stick to it – be consistent
Practice mindfulness throughout the day, not just at night, e.g. slowing down to eat and paying attention to your food
Lying down to meditate might be preferable at bedtime
Start with a few deep breaths (to calm the body)
Breathe naturally
Meditate in the same place every day
Remind yourself of the benefits
Understand it might feel uncomfortable at first

If you’re new to it, meditation can feel challenging at first. But, the more you do it, it will soon become a habit. Don’t be too hard on yourself if you don’t take to it straight away and try to stick it out.

What if meditation doesn't work?

Meditation doesn’t work for everyone, but there are plenty of other ways you can help yourself get a better sleep. Or, there might be other factors preventing the meditation from working as well as it could.

When trying to sleep, ensure you:

Block out all light, especially blue light (e.g. phone screen)
Block out as much noise as possible
Stick to a regular sleep schedule
Avoid working in your bed during the day
Declutter your room
Clean your sheets regularly
Get a comfortable mattress and pillows
Avoid caffeine after 3pm

If sleep disorders persist, it’s a good idea to speak to your doctor about what to do next.

It takes time to build healthy habits

Sleep is as important for our bodies as good nutrition, so it’s essential you pay attention to it. It can take time to become more mindful, meaning you’re more aware and attentive throughout the day. Meditation is a tool that can help you get there. Together, they can help you sleep better, for the long term. If you’re tired of being tired, this could be the answer you’re looking for.

The Importance of Mindfulness and Meditation for Sleep