According to the American Psychology Association a “Stress in America,” survey, conducted in 2014, found that stress affects half of Americans.
In the survey, 42% of Americans admitted that they are not effectively managing their stress, and 40% were struggling to sleep due to stress.
It is one of the top contributors to insomnia, and New York’s Sleep Medicine Clinic discovered that 30% of adults are dealing with it at any given time.
Stress makes it difficult to wind down; it makes it hard to relax physically, not only before sleep, but during it as well.
Unfortunately, missing out on sleep can aggravate stress, which has an effect on both physical and mental health, which is detailed by the National Institute of Health. Stress and insomnia work in tandem to create a cycle of misery.
The Sleep Research Society completed a study into how the manner, in which we respond to stress, can have an impact on insomnia’s development. There are a number of relaxation techniques that can help you get to grips with both stress and insomnia.
JAMA Internal Medicine published a study, which included 49 adults who were having difficulties in sleeping. Half of them were taught mindfulness meditation that were designed to keep them focused on the present, and the other half were given a sleep education class to teach their how to improve their sleep habits.
Each group met once a week for two hours over 6 weeks, and at the end of the trial, the meditation group was experiencing less insomnia, depression, and fatigue.
Mindfulness meditation involves taking time out to become aware of your thoughts, feelings, and physical body. The intent is to become aware of the present, instead of analyzing the past and worrying about the future.
Berkeley Education shows the many health benefits that are associated with mindfulness, with one being improved sleep patterns.
While it is used in combination with cognitive behavioral therapy, you do not need a professional in order to start being mindful.
Mindfulness Exercise
Ideally, you will be seated with your back straight, and focus on your breathing, and allowing each thought to pass unjudged. When your mind waters, you simply divert it back to the present.
The entire process can really be broken down to two tips, which might make it seem less daunting if you are interested in starting out.
- When you start the mindfulness meditation you focus on your breathing, it may be easier when you’re starting out to choose a word or sound to help you with your focus. This will make it easier to focus your attention on your breathing as you settle into your meditation.
- Tip 2 is simply to let go and relax.
You can practice your breathing while lying in bed, too. As you breathe, imagine it came from a great distance, and every time you exhale, you are blowing it back to that place.
Concentrate on the abdomen rising and falling, and explore each sight, sound, and sensation as you draw air in and expel it. If your mind wanders just refocus on your breathing. Acknowledge each thought and let it pass, and allow yourself to sink deeper into your mattress as you drift off to sleep.
Also, you can try the body scan method. Imagine your brain has left your body and is travelling throughout your body, right to your feet. Tighten and relax your toe and foot muscles. Work up to your calves, knees, and thighs, stop in each place to tense and relax.
Do the same as your work your way up your entire body. Your limbs should start to feel heavy as they sink into the mattress.
Additionally, Mindfulness Org has compiled a number of audio recordings, which will allow beginners a guided meditation.
