Get better sleep

Those sleepless nights

 

Our generation happens to be the most sleepless generation ever. Only 29% of us are saying to have no problem at all to fall asleep every night. The rest of us are just tossing and turning in our beds being frustrated over the fact that we can’t sleep. We all know them, those sleepless nights. You seem to not be able to ever fall asleep although you feel super tired. Or you wake up in the middle of the night and have to wake up way too early.

We spend all day in being switched on, we are tired and we just want to sleep! But when the lights go off and you are alone with your thoughts without any distraction it is often the exact moment that your mind just loves to go into turbo mode. Your mind can’t seem to stop going on about a million different subjects. You wonder if you are able to pay the bill this month, you think about the fact you have to face your annoying boss again tomorrow and you worry about why your new crush has;t respond to your text message while he/she has clearly read it.

Then you realise you  are still not sleeping. Why are you still not sleeping? You look at the clock again. The later it is becoming the more worried you get. You are calculating how much time you still have for sleep and think about how tired you are going to be tomorrow. It’s a familiar scenario. The fact that we can not fall asleep will soon become the main reason why you can not sleep. The harder you try to force yourself to sleep the more you will be frustrated and unable to sleep.

Having a lack of sleep, especially when chronic, is something that will have a major impact on your well being. Besides being tired it will give you brain fog, makes you irritable and emotional unstable, will make you gain weight, increases chances for depression, makes you look shitty and so on. And nobody wants that! Mi

Mindfulness and sleeping problems

 

Mindfulness has been scientifically proven to improve the quality of your sleep (1), reduce insomnia and help you fall asleep easier. Mindfulness is known to reduce the main cause of sleeping problems which is stress and worry. Worry and stress release hormones such as adrenaline and cortisol that will make it much harder for you to fall asleep at night or make you wake up early in the morning.

In order to fall asleep  your mid has to slowly unwind in order for your brainwaves to reduce and you actually will have a chance to regenerate. For a lot of people it is quite hard to slow the mind down especially when being stressed during the day. The mind is still wired up and refuses to slow down. The ironic thing is that the harder you try to fall quit your mind the louder it becomes. The harder you force yourself to fall asleep the harder to will be to fall asleep.This is with so many things in life, the harder we resist it the more it will be present in our lives and become a problem. It seems like the logical solution to fight against it but it is extremely counterproductive.

By practising Mindfulness you learn to do what does not come natural to us. To stop fighting against what we don’t like. You will notice that as soon as you stop fighting against your thoughts and resisting that you are not sleeping yet, your mind kind of has the time to unwind on it’s own.

Additionally Mindfulness meditation helps to produce melatonin which is the key hormone that needs to be produced in order to fall asleep. (2)

 

  1. Ong, J. C., Shapiro, S. L., & Manber, R. (2008). Combining Mindfulness Meditation with Cognitive-Behavior Therapy for Insomnia: A Treatment Development Study. Behavior Therapy, 39, 2. 171-182.
  2. http://www.brainwave-research-institute.com/how-meditation-boosts-melatonin-production.html