{"id":29647,"date":"2021-01-08T17:09:01","date_gmt":"2021-01-08T22:09:01","guid":{"rendered":"https:\/\/5f12860578.nxcli.io\/en\/blog\/?p=1886"},"modified":"2022-02-28T12:14:49","modified_gmt":"2022-02-28T17:14:49","slug":"improve-your-sleep-with-these-3-simple-mindfulness-exercises","status":"publish","type":"post","link":"https:\/\/www.matelasbonheur.ca\/en\/improve-your-sleep-with-these-3-simple-mindfulness-exercises\/","title":{"rendered":"Improve Your Sleep With These 3 Simple Mindfulness Exercises"},"content":{"rendered":"

Are you spending most nights tossing and turning, lying awake at the mercy of your thoughts? Do you wake up during the night plagued with worry, finding yourself suddenly reaching for your phone to scroll through social media or Coronavirus news stories?\u00a0<\/span><\/p>\n

If you suffer from interrupted sleep or being kept up at night, you\u2019re not alone. Research shows that as many as <\/span>30% of Canadians<\/span><\/a> over the age of 18 suffer from insomnia or sleep deprivation. What\u2019s more, as you get older, your body\u2019s growth hormones slow and produce less \u2018slow wave\u2019 or deep sleep, making you even more susceptible to insomnia. A healthy night\u2019s sleep could be your best defense to stay healthy and avoid getting sick. The good news is that it might be easier than you think – research shows that with as little as 10 minutes a day, a regular mindfulness practice can be one of most powerful sleep aids out there. Read on to discover how these exercises could change your relationship with sleep!\u00a0<\/span><\/p>\n

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What is Mindfulness and How Can It Improve Your Sleep?<\/h2>\n

Mindfulness can be thought of as <\/span>present moment <\/span><\/i>awareness that is intentional and detached from any particular or desired outcome. By slowing our breathing and lowering our heart rate, mindfulness practices elicit the body\u2019s natural relaxation response, allowing us to enter a state of deep rest more easily.\u00a0<\/span><\/p>\n

Sleep researchers from <\/span>Oregon State University<\/span><\/a> have found that with a regular practice of just 10 minutes a day, mindfulness exercises can induce similar benefits as an extra 44 minutes of sleep.\u00a0<\/span><\/p>\n

3 Easy Mindfulness Practices You Can Try Today<\/h2>\n

Not only are these exercises easy and accessible, you can do them entirely on your own. All you need is 10-20 minutes and a quiet place where you can relax. They can be done immediately before going to bed, or as <\/span>some studies suggest<\/span><\/a>, it\u2019s even better to practice during the day to help you fall asleep more easily at night. Here are 3 simple exercises you can try:\u00a0<\/span><\/p>\n

1. Deep Breathing<\/h3>\n

Also known as diaphragmatic breathing, this simple technique involves consciously following the breath as it moves in and out of your body. Here\u2019s how to do it:<\/span><\/p>\n

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  1. Begin by sitting or lying down and placing one hand on your chest and another on your abdomen.<\/span><\/li>\n
  2. Breathe in slowly through your nose and feel your abdomen rise, followed by your chest. When you\u2019ve reached maximum inhalation, gently hold your breath for a count of 3, then slowly exhale through your mouth.\u00a0<\/span><\/li>\n
  3. On the out breath, try to exhale all of the air out to feel your ab muscles contract slightly.<\/span><\/li>\n
  4. Repeat 10 times or more. You should feel your body and mind feeling more relaxed and ready to rest.\u00a0<\/span><\/li>\n<\/ol>\n

    A variation of this exercise is known as \u201c4-7-8\u201d. To practice it, inhale for 4 seconds, hold your breath for 7 seconds, then exhale for 8 seconds. Repeat 5-10 times.\u00a0<\/span><\/p>\n

    2. Body Scan Meditation<\/h3>\n

    Some <\/span>researchers<\/span><\/a> have found\u00a0 body scans to be particularly beneficial for treating insomnia. This technique works by observing sensations from your feet to your head to relax your body and mind. Here\u2019s how to do it:<\/span><\/p>\n

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    1. Begin by closing your eyes and bringing your focus to your natural breathing. Spend a few minutes focusing on your breathing to begin.\u00a0<\/span><\/li>\n
    2. Next, move your focus to the toes of your right foot. Become aware of any sensations that are present there. Sensations can be buzzing, tingling, warmth or coolness, or you might experience no feeling at all. Do your best not to label sensations – there are no good or bad sensations.\u00a0<\/span><\/li>\n
    3. Next, move your focus to the sole of your foot. Spending 3-5 seconds on each section, continue moving your attention along your ankle and up your leg and body, observing any sensations present. Notice when your mind begins to wander. It will wander! That\u2019s ok.\u00a0<\/span><\/li>\n
    4. Continue this pattern of moving your attention along the body until you reach the top of your head, paying close attention to any part of your body where you feel pain or discomfort.<\/span><\/li>\n
    5. When you complete your body scan, notice any changes in your body or mind. You should be feeling more relaxed and ready to rest if you haven\u2019t fallen asleep.\u00a0<\/span><\/li>\n<\/ol>\n

      3. Guided Imagery<\/h3>\n

      Using guided imagery or visualization is a relaxation technique where you use your imagination to picture a scene that brings you feelings of peace. This may be a place you\u2019ve been before or one from your imagination, such as a quiet forest, the beach, or a soothing waterfall. Here\u2019s a simple visualization exercise you can try:<\/span><\/p>\n

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      1. Close your eyes and allow your body to relax by taking a\u00a0 few deep breaths, inhaling through your nose and out through your mouth.\u00a0\u00a0<\/span><\/li>\n
      2. Next, picture yourself in a restful place. Imagine it with as many sensory details as possible: sounds, sights, smells, tastes, and touch. Let\u2019s say you are picturing yourself in a peaceful garden, you might:\u00a0<\/span>\n