A Mindful Approach to Sleeping Well and Waking Energized!

Thank you for taking the time to learn and grow… and cheers for investing in a better, healthier you!

In this article, we’re going to focus on how to transform your sleep and how to use mindfulness exercises to combat insomnia and assist with sleeping disorders. I hope to provide you with the proper tools to take control of your sleep cycle so that you rest well and wake energized!

Sleep is an incredibly important component of a balanced lifestyle. It allows our bodies to restore and rebuild, reduces inflammation and charges hormones. Sleep also transfers information learned throughout each day to our long-term memory. Achieving better sleep can lead to many health improvements. I am sharing an abundance of information with you so take a deep, relaxing breath before you dive in!

Mindfulness for Sleep

Mindfulness improves emotional and physical health, reduces stress, and improves sleep. It can improve quality of life and optimize tissue repair during the day and at night. Awareness leads to mindfulness, which can facilitate a path towards a state of balance; the place where calm and relaxation are in equilibrium with sleep, active living, and optimal fitness. Daytime mindfulness activities can improve overall health and contribute to a healthy, deep rest. When less time is spent worrying, and focus is redirected from the past or future to the present, a path is opened for improved health and sleep.

Mindfulness meditation is a great tool to assist in relaxation and can span into every aspect of your lives.

Mindfulness meditation is defined as focusing awareness on each moment, including the environment,

as well as physical and emotional sensations. Mindfulness can assist with managing social relationships,

economic concerns, and decision-making, as well as improving mental state.

In clinical studies, practicing mindfulness and/or mindfulness meditation before bed has led to benefits

including:

Reduced insomnia

Deeper Sleep

Fewer episodes of wakefulness during the night

Improved mood and resilience

Greater daytime energy

Reduced anxiety

How to Get Started

Select a quiet place where you can relax. Sit, stand or lie down comfortably

Pay attention to your environment, hearing, smelling and feeling

Focus inward. Take several deep breaths, paying attention to how your body feels as you breathe. Let your eyes close as you become more relaxed.

Scan your body and assess how you feel. Focus your awareness on the parts of your body

that are tense or in pain. Breathe deeply and acknowledge the feeling, without judging it.

If desired, you can visualize a location that makes you particularly happy. That could

be a natural setting, a vacation spot you remember fondly, or a place where something good

happened in your life. Let the thoughts flow.

If you have anxious or worried thoughts, let each occurrence be an opportunity to observe the

thought and let it go. Rather than fighting the thoughts, imagine standing still and letting the thoughts

flow around you. Bring your attention back to your breath.

Practice mindfulness meditation before you get ready for bed. Perhaps meditate before you brush

your teeth, or after shutting off your phone or computer, or as you lie in bed ready to fall asleep.

Make mindfulness meditation part of your routine.

Suggestions for Better Sleep:

Minimize or avoid stimulants 3 hours before bed.

What would be considered a stimulant? 1. Alcohol 2. Caffeine 3. Certain medications that have stimulating effects (consult your doctor to determine whether any medication you many be taking could be contributing to sleep problems) 4. Any aerobic exercise

Sleep planning and preparation

Adults require 7-9 hours of sleep per night. Plan your schedule to allow for the appropriate amount of sleep. As much as possible, try to sleep and wake at the same time each day. This helps to train your biological clock. Avoid getting in bed after 11pm as late-hour sleeping is not as helpful as earlier sleep. Try to avoid large, spicy meals before bed and if possible, finish all eating 3 hours prior to going to sleep. Lastly, consider taking a hot salt/soda aromatherapy bath. Raising your body temperature via hot bath induces sleep and relaxes muscles and reduces tension. Adding epsom salts (magnesium sulfate), baking soda and lavender alkalizes the body and helps lower cortisol levels.

Reduce light, noise, temperature and environmental issues

Consider turning down all lights in the home. Decrease the light in your bedroom using a dimmer or a reading light with a dimmer. Try using amber glasses in the evening to block the harsh blue light produced by electronics (phone, tablets, computers and televisions). Ear plugs, white noise generators and HEPA air filters help with noise reduction and relaxation. Make sure your sleeping area is the correct temperature. Lastly, avoid sleeping near electromagnetic fields. More specifically, try to have your head at least 8 feet away from electromagnetic fields. Possible sources of electromagnetic fields include; electrical outlets, clock radios, stereos, cell phones, computers and monitors (consider using a Tri Field or other meter to test for these fields).

Bedding and pillows

Consider replacing your pillows and other bedding with hypoallergenic materials. Use a side sleeper pillow under your neck when sleeping on your side or use a body pillow to hug and put between your knees to align your back and shoulders. Roll backwards at a slight angle onto a body pillow if you have hip bursitis or shoulder pain.

Supplements and herbs to aid your sleep

Melatonin - 1 to 5 mg to fall asleep and or 5 to 20 mg time release melatonin to stay asleep (when considering a melatonin supplement, be sure to select high quality supplements and avoid melatonin “gummies” that have a high sugar content)

Taurine - 500 to 2000 mg 1 hour before bedtime

Magnesium - 200 to 400 mg 1 hour before bed

To decrease nighttime cortisol or stress, consider using ashwagandha, phosphorylated serine, lactium casein decapeptide, L-theanine or other calming herbs.

Consider establishing an evening herbal tea habit such as lemon balm and passion flower to support relaxation and sleep onset.

The above suggestions may seem overwhelming however, they are not meant to be implemented in their entirety. Instead, select a few that you feel might work the best for you wherever you are on your wellness journey. As always, if you have questions or would like a guided hand to help you dive deeper into this important lifestyle factor, please contact me via www.inspirablewellness.com.

Stay Blessed and Be Well!

In Health,

Maegan Rozinsky FMCHC