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Science Finds A Proven Way To Help You Sleep Much Better

Science Finds A Proven Way To Help You Sleep Much Better

Many of us face difficulties getting enough sleep, some of us have difficulties falling asleep no matter how hard we try. There are myriads of medications to treat insomnia, plenty of teas to drink to aid in falling asleep and even suggested bedtime routines to help you sleep better. Maybe you may have tried all of these methods with no avail, or maybe you are seeking out a way to improve the overall quality of your sleep. Turns out there is a scientific proven way to help you sleep better.

The newest practice in living a more intentional day is the act of practicing mindfulness. You may have heard this word buzzing around the internet, peppered in news articles, and lifestyle websites. But, what does it mean to practice mindfulness?

Mindfulness

Mindfulness can be defined as the quality or a state of being conscious or aware of something. It can be seen as a, “moment-to-moment awareness of one’s experience without judgement.” A mindfulness practice promotes an acute awareness to one’s attention and mental “processes”, resulting in improved well-being, concentration, mental clarity, and peacefulness.

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Mindfulness for better sleep

In a recent clinical trial published in the journal JAMA Internal Medicine, outlines a study of 50 adults with chronic sleep problems.  The participants were assigned to two separate sleep programs in order to determine which group improved the quality of their sleep.

The first group of adults learned specific behaviors that could help them develop a bedtime routine. These behaviors included avoiding alcohol, caffeine, and sleep hygiene.

The second set of adults underwent a six-week program that taught mindfulness meditation led by a certified instructor.

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The Results

Each group met six times, once a week for approximately two hours. When the two groups of participants were compared, the study concluded those who learned the practice of mindfulness had significant improvements in their overall sleep quality and fewer symptoms of fatigue, insomnia, and depression compared to those who were taught specific behaviors related to a bedtime routine.

How the Practice of Mindfulness Meditation Helps Us Sleep Better

    Mindfulness meditation involves focusing on your breathing and bringing one’s attention to the present without letting the mind wander into concerns about the past or future. Often times, what keeps us up at night are the never endings tasks on our to-do lists, things we would like to accomplish the next day and so on. Mindfulness meditation helps you break thoughts flying around in your head to evoke a relaxation response.

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    The relaxation response is a physiological shift in the body that is the opposite of the stress response. When you’re in a relaxed state you can help ease stress related ailments such as insomnia, blood pressure, and pain.

    How to practice Mindfulness Meditation for Better Sleep

    1.  Choose your Calming Force

    This can be your breath, a specific sound, a positive word, or a phrase. Whatever you choose, focus on it.  If it’s breathing, breathe in slowly and deeply and exhale slowly and deeply. If it is a word, a specific sound, or a phrase, repeat it over and over again in your head. Focus on it and let it lead you to a state of relaxation.

    2.  Relax and Let Go

    It’s natural for the mind to wander, it happens. When you become aware that your mind has wandered elsewhere, come back to your breath, sound, positive word or phrase, and start over.

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    Conclusion

    Sleeping is no joke. We all need it to function at an optimal level. Sometimes when life is hectic the quality of our sleep can be jeopardized. By using the techniques of mindfulness meditation at bedtime you can improve your overall quality of sleep and improve your health for years to come.

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    Tara Massan

    Founder of Be Moved, Life Coach and Writer.

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    Last Updated on January 3, 2020

    The 10 Essential Habits of Positive People

    The 10 Essential Habits of Positive People

    Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

    The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

    1. Positive people don’t confuse quitting with letting go.

    Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

     I will grant myself the ability to trust the healthy people in my life … 

    To set limits with, or let go of, the negative ones … 

    And to have the wisdom to know the DIFFERENCE!

     2.  Positive people don’t just have a good day – they make a good day.

    Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

    3. For the positive person, the past stays in the past.

    Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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    4. Show me a positive person and I can show you a grateful person.

    The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

    5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

    Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

    6. Positive people do not let their fears interfere with their lives!

    Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

    7. Positive people smile a lot!

    When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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    8. People who are positive are great communicators.

    They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

    9. Positive people realize that if you live long enough, there are times for great pain and sadness.

    One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

    10. Positive person are empowered people – they refuse to blame others and are not victims in life.

    Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

    How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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    I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

    Featured photo credit: Janaína Castelo Branco via flickr.com

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