Are you having a hard time sleeping at night? Do you ever find yourself lost in your thoughts and worried about your past, present and the unknown future? Do you want to sleep badly but you are having a hard time doing so? Did you know that mindfulness can make you sleep better?
Mindfulness
I bet you heard about mindfulness a lot of times. It is popular especially the breathing technique which is one of the easiest and most effective form of mindfulness. The term “Mindfulness” is often equated with meditation.
According to the American Psychological Association (APA.org, 2012) mindfulness is “…a moment-to-moment awareness of one’s experience without judgment. In this sense, mindfulness is a state and not a trait. While it might be promoted by certain practices or activities, such as meditation, it is not equivalent to or synonymous with them.” It is a state that can be brought on through a lot of practice. It is not an inborn talent, but it is something that can be learned. Once you are able to step into this state of awareness, you will see how mindfulness will be able to change your life.
One can attain a state of awareness by practicing and focusing on a person’s thoughts, emotions and experiences. It helps bring feelings of calmness and serenity brought about by the experiences at the present moment.
Sleeping Difficulty
Sleeping difficulty is when a person is not able to sleep properly at night and is having troubles falling asleep. You might find yourself waking up several times throughout the night or just lying on your bed for long periods of hours still unable to sleep. Sleeping difficulties may take a toll on your physical and mental health. Signs of difficulty on sleeping are as follows:
- Inability to focus during the day
- Frequent headaches
- Irritable
- Daytime Fatigue
- Waking up too early
- Waking up throughout the night
- Takes several hours to fall asleep
- Reacts slowly to conversations or tasks
- Has trouble controlling one’s emotion
- Requires caffeinated beverages to get through the day
Types of Common Sleep Disorders
Insomnia
Insomnia is a sleeping disorder caused by inability to get to sleep or sleep well at night that might be caused by stress, jet lag, health conditions, medications or too much caffeine in your system. Psychologist also consider mood disorders or sleep disorders, such as anxiety and depression, as a cause of insomnia. Insomnia is curable in most cases by only improving a person’s sleep patterns, revising the daytime habits and learning to relax one’s mind and body.
Sleep Apnea
Did you every experience that your breathing temporarily stops during sleep, awakening you frequently? You may be suffering from sleep apnea. You may not remember the time you wake up at night but these awakening may cause you to feel exhausted, irritable, depressed during the day. This might even lessen your productivity. Sleep apnea is a serious sleeping disorder and should be treated immediately as it can cause your life.
Narcolepsy
Narcolepsy is a sleeping disorder characterized by excessive, uncontrollable daytime sleepiness. It is caused by a dysfunction in the brain that controls sleeping and waking up. This is an uncontrollable sleeping disorder that causes a person to sleep anywhere at any time.
Self-Help for Sleeping Disorders
Improve your daytime habits
Sticking to a consistent daily routine can aid your sleeping problems. Also, exercising 3-4x a week, limiting your caffeine intake and doing meditation exercises will help manage the stress that may be the cause of your stress.
Bedtime routine
Creating a relaxing bedtime routine will help your mind and body prepare for sleeping. Make your bedroom sleep-friendly by dimming the lights making the room more conducive for sleeping. Keep the room quiet and cool. Avoid drinking many fluids at night to prevent you for waking up in the middle of the night just to pee. Lastly, take a warm bath, read or listen to soothing music about an hour prior to sleeping.
Get back to sleep when you wake up at night
If you find yourself waking up again at night, it is totally normal especially when you are just starting to make changes in your life. Try focusing on your breathing, meditating or practicing different relaxation techniques to relax your body and mind. Do not pressure yourself to sleeping as it may cause you to be more pre-occupied with the thought and will further make it harder for you to sleep.
Sleeping and Mindfulness
Sleep disturbances, like having a hard time sleeping, affects many people worldwide. The consequences of such disturbances can cause you your health and even your job. There are studies that suggest mindfulness meditation is effective in helping you fight insomnia and eventually have a better sleep. It is a mind-calming practice that focuses on your breathing and awareness of the present moment.
One study focused on middle-aged adults who are having trouble sleeping. Half of them were tasked to finish a mindfulness awareness program that taught them to meditate and exercises that focus on moment-by-moment experiences, thoughts and emotions. The other half of the group were tasked to attend a sleep education class that taught them natural ways to improve their sleeping habits.