We have all had nights where no matter how hard we try we just can’t get off to sleep. Tossing and turning for what seems like hours with all sorts of thoughts suddenly appearing in our heads nagging us to stay awake and stopping us from dropping off. It not only disrupts our night times it makes the days harder when we are tired and grumpy and miserable through lack of a good nights rest.
A good nights sleep is so easy to take for granted if you are one of the lucky ones who seem to be able to sleep on the end of a pencil and drop off as soon as your eyes close. Sadly, for many thousands of people sleep eludes them and night times can feel like a battle ground when it should be a place of calmness and relaxation.
The head of a company in America has recognised that lack of sleep in his employees has a serious effect on business, reducing productivity, and effecting the health and wellbeing of his employees so he has set up a unique programme of Mindfulness Training to combat this problem.
Each employee that takes part in this programme is also fitted with a Fit Bit that measures sleep quality and a bonus is paid to anyone who sleeps over seven hours a night. This programme has led to happier, better paid and less tired staff and an increase in productivity and ultimately profits for the company!
If you suffer from insomnia, begin by trying the following:
Avoid watching television or being on the computer late into the evening.
Cut out stimulants such as coffee and cigarettes.
Avoid aerobic exercise in the evening.
Try having a relatively cool, dark and quiet bedroom.
Have a sleep routine if possible..try to go to bed at the same time every day.
You have done all of the above and now you need to relax. Mindfulness helps to reduce your stress and to cut down on all that worrying and can have the side effect of greater relaxation which is so important to a good nights sleep.
The Body Scan Mindfulness Meditation Practise is great to use at night time either when you get into bed or if you wake up and just can’t get back off to sleep. It focuses on the whole of your body starting at your toes and working up and lasts for half an hour. If you are not alone in bed and don’t want to disturb your partner then it’s great to have it on an iPod with headphones.
Concentrate on your breathing. If your mind is racing then place your hand on your tummy and feel the rise and fall as you breathe in and out. Breathing correctly is such an important part of relaxation so lie back, close your eyes and your mouth and breath in through your nose. You know when you are doing it properly as your chest remains still but your tummy rises up and down, just like a baby breathes! It helps to have your hand on your stomach to feel the movement.
Mindfulness works by shifting your mind away from your worries and on to something else. Even the fact you are worrying about the fact you are not sleeping can prevent you from not falling asleep! It’s a vicious circle that you need to break and Mindfulness is an amazing tool to use.
You can download the Body Scan Mindfulness Meditation Practise here…http://mindfulnessuk-com.stackstaging.com/mindfulnessuk-mindful-body-scan-practice-mbs0011.html
Happy Zzzzzzzzzz