I have realized recently that the the quality and duration of my sleep is a result of the choices that I make each day and each night. Over the last 12 months I have suffered from insomnia on and off and after a lot of research and observation of my own patterns I think I understand sleep much better.
This year 2020 has been the year of uncertainty for many people. Sleeplessness or poor-quality sleep was an epidemic even before today’s many challenges. We cannot blame it on the virus.
If you would like to improve your own sleep patterns, try these simple tips.This is absolutely the best advice that I can give you.
1/Unplug at least an hour before bedtime
The blue light of most technology stimulates the brain and activates the “thinking mind”. That is the last thing you want to do before bed. I used to look at all of my apps like Facebook, Instagram and check my emails .I noticed that the information associated with apps and emails can also trigger our minds into a loop of worries, judgments and planning. I turn my technology off an hour before bedtime and I do a relaxing body scan meditation which helps me wind down from the day nicely. You need to work out what helps you wind down. It may be music or perhaps just read a chapter of a book.
2/Keep all technology out of your bedroom
Once you disconnect from technology an hour before bedtime, be sure not to bring it to your bedroom. If you have your phone or laptop a few inches from your head, there is always the temptation to check it and your brain may stay on high alert waiting for the next chime.
3/Become good friends with your breath
When you get in to bed, see if you can start to feel the sensations of your breathing. Feel the sensations of the breath at your nose, notice you are your chest rises and falls as you breathe in and out. Just pay attention to each breath and the sensations in your body until you fall asleep.
If you are someone who wakes up in the middle of the night, try and bring your attention back to your breath and the sensations in your body. Each time your mind is pulled away (worrying about something or planning or something in the future), redirect your attention back to the breath. Try and stay with this gentle practice until you fall asleep again. If you find it near impossible you can always listen to my “Relaxing Body Scan Meditation”. The most important thing is to be patient and gentle and consistent. Over time, you can retrain your mind and body to sleep more consistently and more deeply.
For more information on Sleep you can always book into my online “Sleep Clinic Workshop” that can found on my website: www.mindbodyenergy.com.au.
You can also download my “Relaxing Body Scan Meditation” here: https://insighttimer.com/alisonhutchens