Is your state of mind at bedtime affecting your sleep quality? Untamed thoughts at bedtime can adversely influence your sleep quality. An overly busy mind is prone to restlessness, which affects our ability to fall asleep, and remain asleep. With mindfulness, you can quiet inner chatter and create a calm mental space (conducive to a restorative slumber). In this article, we’ll explore several mindfulness practices proven to boost sleep quality. 

Sleep Quality, Defined

Before digging in, let’s explore the meaning of sleep quality. Most sleepers define sleep quality by their ease in falling asleep, tiredness upon waking (and throughout the day), feelings of replenishment on waking, and the number of times they awaken during their slumber session. Regardless of the whys, if you’re not getting enough restorative sleep, it’s unhealthy.

Effects of Sleep Deprivation

We’ve all felt the sting of waking without enough restorative sleep. It hurts. Nonetheless, we muster the fortitude to begin our day, and we usually function somewhat normally throughout it (driven by sheer will or liquid caffeine).

These less-rejuvenating sleep sessions temporarily impact our energy level, mood, and mental clarity, but we manage due to our epic resourcefulness. Long-term or consecutive sleep deprivation includes the ill effects mentioned above and others that are trickier to manage.

In addition to revving up detrimental emotional states (such as anxiety), continual poor-quality sleep promotes obesity (which can cause further health concerns). It also increases your risk of developing chronic health issues, like type 2 diabetes, heart disease, and various autoimmune diseases.

Health Effects Of Poor-Quality Sleep

But let’s focus on the positive; you can boost your sleep quality with mindfulness, and it’s proven to be effective (especially when applied nightly, long-term). 

Why Boost Sleep Quality?

There are numerous benefits of upgrading your sleep (besides waking up fresh, of course), including:

A Mental & Physical Reset- We cannot overlook the renewing nature of proper sleep; it’s our body’s way of resetting itself, mentally and physically. Resting your mind and body promotes mental and physical replenishment (due to inadvertently breaking away from the influences of inner chatter and outer stimuli during sleep).  

Decrease of Cortisol Levels- Cortisol is one of our body’s main stress hormones. Your cortisol levels decrease with high-quality sleep and increase with poor quality sleep. High cortisol levels can cause inflammation, weight gain and increase your chances of experiencing chronic diseases. 

Improved Cellular Renewal-  Getting more high-quality sleep benefits you on a cellular level! Scientists have discovered that high-quality sleep elevates the reproduction of the cells involved in brain repair.

Increased Ability to Focus and Learn- Satisfying sleep is vital for memory and learning. According to a Harvard study, a sleep-deprived person cannot focus attention optimally, which causes memory and learning challenges. 

More Energy on Waking & Throughout the Day- Another benefit of better sleep? Upgrading your sleep quality provides you more energy for powering everyday and extracurricular activities. 

Mindfulness For Sleep?

We inherently require a decent amount of quality sleep to refresh ourselves (mind and body) and function in everyday life. Hence, when we don’t get enough premium sleep, our overall well-being is negatively impacted. An active mind at bedtime affects your overall sleep quality, no matter the nature of your wandering thoughts. Mindfulness practices are proven to work and can aid you in your quest for restorative sleep. Here are several mindful practices to help reign in your mind before bedtime and better the quality of your sleep.  

Mindful Practices Proven to Boost Your Sleep Quality

Mindful Visualization: Serene Scene Technique

The mindfulness practice of visualization encourages sound sleep. Why? For one, we quiet our inner dialogue when we continually focus our attention elsewhere, as when envisioning a serene scene. Additionally, when we picture an awe-inspiring nature setting, we conjure a sense of tranquility. The focal point of this mindfulness technique is the peaceful scene produced in your mind.

Any scenic visualization will do here, friends. The key is to envision yourself in your ideal paradise and imagine you’re experiencing the moment as if you were there (sights, sounds, sensations, and emotions included). If your mind begins to wander, gently bring your awareness back to your picturesque setting. Your single-pointed focus will help your mind let go of thoughts that keep you awake. This mindfulness activity enables you to generate tranquil vibes favorable for sleep.

Body Scan Activity

The basic body scan is another mindfulness activity that is technically a type of meditation. No matter what it’s deemed, it works. Here’s how it works. When comfortably cozied in bed, lie flat on your back. You can support the back of your legs with a pillow or blanket if needed. After closing your eyes, slowly deepen your breath while bringing your attention to your chest and belly, feeling them rise and fall as you breathe naturally. Be present with each breath for its entire duration. 

Next, you can either move through other areas of your body methodically or investigate any sensations which arise in other areas of your body. Many folks prefer to start their body scan at the feet and end at the crown of their head. Be sure to give yourself ample time to explore each part of your body. 

Side note: some sensations might feel uncomfortable, but you should permit yourself to experience them as they are. There’s no need to hold on to these sensations. Simply notice the feelings, then breathe through and release any tension associated with them. 

Your mind may wander, but don’t ignore any thoughts that arise. It’s all part of the process. Acknowledge these thoughts briefly, then return your attention to whichever part of the body you’re scanning. When you finish your body scan, you should feel relaxed enough for sleep. If not, you can bring your focus back to the process of breathing until lulled to sleep.

Mindfulness Meditation (Lying Down)

Mindfulness meditation enhances sleep quality. One would usually practice mindfulness meditation in a sitting position. However, it’s best not to sit if trying to sleep, as the sitting position encourages alert states. Anyone who’s attempted to meditate while lying down (especially at night) knows the calm state cultivated through meditation can evoke sleepiness. 

For this mindfulness meditation, the focal point is the breath. When you consciously observe the breath, you connect with the present moment (you’re aware).

After finding a comfy position for sleeping, close your eyes. Feel your welcoming bed beneath you as you start to connect to your breath. Direct your mind to the focal point of this meditation (your anchor)—the breath. Note that the nature of your breathing indicates your current state of mind. Shallow breaths usually represent agitated or tense states, while deep breaths signify relaxed states.

Pay attention to your breath.  Is it shallow or deep, slow or fast? Are you pushing or holding it? As you analyze your breathing, you will gain insight into your mindset. Next, bring your attention to the stillness of your body while still following the natural rhythm of your breath. 

You’ll observe your breaths becoming slower and deeper. Deep breathing sends a message to your heart, which in turn beats slower, inducing states of relaxation.

Be present with each breath for its entirety (side note: you might notice a pause after each breath). Your mind may wander, causing you to lose touch with your anchor. Observe any thoughts which arise in your mind; notice them, and then return your focus to your breathing. 

Allow yourself to feel any bodily sensations that arise, be aware of and accept them. After investigating these sensations, gently let them go, and return your focus to your breath.

With the awareness you embrace during these mindfulness practices, you’ll cultivate a peaceful state and find quality sleep. 

Lastly…

Good-quality sleep is essential, as it recharges you. Our overly busy minds are prone to restlessness, but we can harness our thoughts, creating an ideal mental space for good-quality sleep with mindfulness. With your conscientious effort and mindfulness, next-level rejuvenation is achievable.