5 Tips to Get the Best Sleep of Your Life
We all know the importance of a good night’s sleep on our health and well-being. But with hectic lifestyles, work pressure and emotional stress, it can be challenging to achieve quality sleep. Besides, sleeping pills can do more harm than good in the long run. The good news is that practicing mindfulness can help improve sleep quality naturally. In this blog post, we’ll explore five effective mindful tips that can help you get the best sleep of your life.
Create a Relaxing Sleep Environment
Whether it is soothing scented candles, comfortable bedding, or reducing noise, the environment plays a critical role in influencing your sleep. Try to keep your bedroom cool, dark, and quiet. You could also create a sleep-friendly atmosphere by turning off electronics such as televisions, tablets, or smartphones.
Establish a Relaxing Bedtime Routine
Try to establish a routine before bed that relaxes the body and mind. This routine could include activities such as reading a book, taking a warm bath, sipping chamomile tea or meditating. By creating an intentional and reflective routine, you signal to your brain that it is time to unwind and rest.
Focus on Your Breath
Using breathing techniques to calm the mind and body can help prepare you for sleep. One of the most effective breathing methods is the 4-7-8 technique, which involves inhaling for four counts, holding for seven, and exhaling for eight. This technique slows down your breathing rate and relaxes the body, allowing you to fall asleep faster. Other mindful breathing techniques include belly breathing, nose breathing, and box breathing.
Practice Mindful Meditation
Mindful meditation focuses on being present and aware in the moment. This technique helps to reduce racing thoughts and promote relaxation, which can lead to better sleep quality. Set aside some time before bed to meditate, focusing your mind on your breath or a simple mantra such as “om.” If you’re unsure where to start, you can step into calm and listen to Dr. Elise Bialylew’s free guided meditation here.
Caffeine, nicotine, sugar, and alcohol can interfere with the natural sleep process. Try to avoid these substances, especially during the evening hours. Consuming these substances in moderation and at the right time of the day can ensure that they don’t interfere with your sleep patterns.
Getting enough sleep is essential for physical and mental wellness. Mindful sleep techniques can help improve your sleep naturally and reduce stress and anxiety associated with falling asleep. By creating a sleep-conducive environment, establishing helpful routines, focusing on your breath, practicing mindfulness meditation, and reducing stimulant consumption, you can get the best sleep of your life. Remember that it takes practice and consistency to get the best results, but the effort is well worth it. Sleep tight!
Want to know more? Discover more about the benefits of scientific mindfulness meditation for sleep in Dr. Elise Bialylew’s book The Happiness Plan 💛
"If we wish to be healthy, happy and clear-minded, we need to upgrade our “inner technology”of attention to meet the demands of our increasingly complex world. That's where mindfulness comes in.."
- DR ELISE BIALYLEW
about the HOST AND FOUNDER OF
MINDFUL IN MAY:
DR ELISE BIALYLEW
Elise Bialylew is the author of the bestselling book, The Happiness Plan, and founder of Mindful in May, the world’s largest online global mindfulness fundraising campaign.
A doctor trained in psychiatry, turned social entrepreneur and mindfulness expert, she’s passionate about supporting individuals and organisations to develop inner tools for greater wellbeing and flourishing, and offers workshops and training at The Mind Life Project.
Her work has been featured in the Huffington Post, New York Times and on Australian Television. She was recently recognised by the Australian Financial Review as a 2019 AFR Women of Influence.
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