Improve Sleep and Optimize Performance with Meditation & Mindfulness
Sleep is something that is universal to the human experience. A good night’s sleep has been linked to increased cognition, concentration, performance, and improved mental wellbeing. But, did you know that a staggering 50 to 70 million Americans struggle with sleep disorders like insomnia, sleep apnea and narcolepsy? In Canada, 1 in 2 adults have trouble going to sleep or staying asleep, 1 in 5 adults do not find their sleep refreshing, and 1 in 3 adults have difficulty staying awake during waking hours.
If you’re one of the many in the groups above – we want you to know that you’re definitely not alone. Today, we’re digging into why sleep is important, how much sleep you should be getting, and how meditation & mindfulness can help your quality of sleep improve greatly.
Why Sleep is SO Important & How Much You Should be Getting
Dr. Marishka Brown, a sleep expert at NIH, says that “Healthy sleep encompasses three major things, one is how much sleep you get. Another is sleep quality—that you get uninterrupted and refreshing sleep. The last is a consistent sleep schedule.”
Additionally, an article from the Sleep Foundation says that “for most adults, at least seven hours of sleep each night is needed for proper cognitive and behavioral functions. An insufficient amount of sleep can lead to serious repercussions. Some studies have shown sleep deprivation leaves people vulnerable to attention lapses, reduced cognition, delayed reactions, and mood shifts.”
Meditation & Mindfulness Can Improve Sleep
Meditation and mindfulness are useful tools for anyone who wants to get a better night’s sleep. Meditation involves focusing on one thing – your breath – which can help relieve feelings of stress and anxiety. When you’re experiencing less stress and anxiety, there’s a lower chance that those feelings will keep you awake at night.
If you need some facts to back it up, a 2015 study published in JAMA Internal Medicine analyzed how meditation & mindfulness affected 49 adults with moderate sleep issues. Half of the participants were assigned a 6-week mindfulness program that taught them about meditation, while the other half were assigned a 6-week sleep education course that taught them to improve their sleep habits. At the end of the study, the meditation group experienced fewer insomnia symptoms and less daytime fatigue.
Take Action
If you’re looking to improve your sleep, head to our Beginner’s Guide to Meditation & Mindfulness. This helpful guide outlines different techniques such as breathwork, meditation, and mindful journaling that will help you relax before bed so you can rest easy.
Some other steps you can take to improve your sleep are the following:
Avoid caffeine and alcohol for at least 3 hours prior to sleep – swap these out for caffeine-free/alcohol-free late night warmers like an herbal tea
Stay off of your electronics or turn them off altogether 1-2 hours before your bedtime
Get regular exercise into your schedule – this can be as simple as getting a daily walk in!
Ensure you’re going to sleep in a cool room – heat makes us feel sleepy but the key to staying asleep is a room temp of about 65 degrees Fahrenheit