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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 March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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