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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 September 17, 2018

    10 Reasons Why You Should Get Naked More Often

    10 Reasons Why You Should Get Naked More Often

    Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

    1. It burns more fat.

    Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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    2. You’ll become comfortable with who you are.

    Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

    3. It saves you money.

    Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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    4. It increases your immune system.

    Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

    5. It makes you face your fears head on.

    People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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    6. You will feel better in your clothes.

    When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

    7. You will embrace vulnerability.

    When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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    8. You will show the world the real you.

    Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

    9. You will have fun.

    Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

    10. You can have intercourse with the lights on.

    Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

    What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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