How to Lower Your Stress with Mindfulness and Fight Insomnia

How to Lower Your Stress with Mindfulness and Fight Insomnia

How to Lower Your Stress with Mindfulness and Fight InsomniaInsomnia is punishing. It not only ruins your night, it leaves you incapable of functioning at you best the following day. After enough sleep deprivation, you experience emotional and psychological problems, like anxiety, depression, worry, grief, and anger. It’s no wonder people with insomnia look so fervently for a cure.

Recent research indicates mindfulness may be an effective remedy for acute insomnia because it reduces the stress that could be causing it. You know that stress triggers your brain to go into overdrive when you lie down to sleep. You are suddenly aware of everything you need to do, the things you didn’t do, and everything that could go wrong in your life. You need to be able to relieve the stress and remove that trigger. The voices need to be quiet.

The following method could be the key to reducing your sleeplessness and improving your general wellbeing.

Find a Quiet Space

The first step is to find a location that will allow you to remain undisturbed for 10-20 minutes. It should be quiet and the lighting should be dim. Take a seat and allow yourself to sink into the moment. Relax mentally and physically.

Get Comfortable

Stay seated upright, but get as comfy as you can. Use pillows or a footstool or other props to increase your comfort level. Don’t start to slouch; your spine needs to remain erect. When you are ready, close your eyes.

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Check-in with Your Body

Stop and gauge whether or not you are feeling tense. Identify the places in your body that are holding your stress. Then, breathe deeply three times and release the tension from these body parts with each exhale.

Focus on Your Breathing

While you breathe, turn all of your attention to your nostrils. Feel the breath entering and exiting your body. Let your breath become your entire focus for at least five minutes.

The next step is to track your breath through your throat and into your lungs, and then back out again. Pay attention to each exhalation and inhalation.

Return Yourself to Your Breathing When Your Mind Wanders

Your thoughts will drift away from your focus on breathing. It happens to everyone. You don’t have to fight those thoughts and push them away or resist them. Don’t get upset by the ideas that move through your mind.

Your goal is to remain an objective observer, remaining focused on your breathing. If your thoughts begin to pull your focus, gently shift it back to your inhalations and exhalations.

Continue Your Mindfulness

Once you get yourself focused, you can remain in your meditative state as long as you feel that you need to.

Complete Your Meditation

When you are ready to stop, take three deep breaths. Then, transfer your attention to the feeling of your body sitting. Take time to remember the room you are in. Start to move and gently stretch your body. When you are ready, open your eyes. You can return to the world as slowly as you would like.

Spending part of each day on a mindfulness practice will help your insomnia. It is better to be consistent than to practice it once a week.

Related Article: How To Get A Good Sleep Naturally

 

Lynn Washington is a life coach, yoga instructor, and writer. Currently, she writes for a number of wellness blogs and also a contributor for Addictions.com. Her goal is to open her own yoga studio, so she can help more people develop a mindfulness routine.

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