Mindfulness Exercises for Sleep After a Stressful Dayby Martin Reed Patient Advocate
Mindfulness is a meditative technique that can help reduce anxiety and stress and promote relaxation. It works by focusing attention on the present moment and acts as a reminder that thoughts and emotions are always subject to change. Mindfulness can be a particularly effective technique to try if you find your sleep is disrupted because you find it hard to unwind after work.
Using mindfulness to aid recovery from work
In 2015, The British Psychological Society published a study that investigated the effect of mindfulness on sleep. 140 participants were involved in the study; 67 were given information about mindfulness along with instructions on how (and when) to perform mindfulness exercises. The remaining 73 individuals were put on a waiting list and served as the control group.
The proven benefits of mindfulness
Study participants were instructed to answer brief daily surveys three times per day (in the morning, after work, and before bed) for 10 workdays. The study found that practicing mindfulness was associated with improvements in psychological detachment from work and a significant increase in both sleep quality and sleep duration over the 10-day intervention period.
Self-guided mindfulness for sleep
Perhaps the most encouraging aspect of this study is the fact that participants enjoyed significant sleep benefits from a self-administered course of mindfulness, and benefits were seen when mindfulness was practiced for just 10 minutes each day for two weeks. In the following slides, we’ll outline the mindfulness exercises used by participants in the study.
Mindfulness exercise 1: Three-minute breathing space
This exercise helps strengthen your focus on the present moment. Whenever you experience distracting or worrisome thoughts, set aside three minutes. Spend one minute bringing your attention inwards. Be aware of your thoughts, feelings, and any sensations you feel in your body. Spend another minute focusing on your breath, then spend a final minute expanding your awareness, from your breathing to your entire body. Guided breathing exercises can be found on YouTube.
Mindfulness exercise 2: Body scan
This is a great exercise to do when lying in bed and ready for sleep. It alternates between a wide focus of attention (your entire body) and a narrow focus (a specific part of your body). Start by focusing on your breathing, then shift attention to the top of your head. Reflect on any sensations you feel. Continue this process as you move down your body to your toes. The UCLA Mindful Awareness Research Center offers a free 13-minute body scan for sleep.
Mindfulness exercise 3: The mindful routine activity
For this exercise, pick a routine activity and try to perform it in a more mindful way. For example, when making breakfast, instead of rushing through the routine without paying any attention to it, slow things down. Pay attention to each step of the process. If your mind wanders, guide it back to the task at hand.
Mindfulness exercise 4: Loving kindness
The goal of this exercise is to cultivate love and kindness to others and yourself. Start by focusing on your breath and bring your attention to the present. Next, use your mind to send loving and compassionate feelings and wishes to others or yourself. Vividly picture the feelings you are trying to send. In each exercise, focus on yourself, someone you have a positive relationship with, a neutral person, or someone you have a difficult relationship with.
When and how to practice each routine
In the study, participants practiced the three-minute breathing exercise on the first evening of the 10-workday period. For the next nine workdays this exercise was practiced morning and night. The body scan was performed once in the evening of day one, and once in the evening of day 10. The mindful routine activity was performed every day — at any time — from day two through day 10.
The loving kindness routine
Loving kindness with a focus on self was performed in the evenings of day three and day four. Focus switched to a friend on the evenings of days five and six, switched to a neutral person on the evening of day seven, and switched to a disliked person on the evenings of days eight and nine.
There are no hard and fast rules
The key to mindfulness is to bring your focus to the present. If you find it difficult at first, don’t beat yourself up. Acknowledge the challenge, and continue practicing. Mindfulness becomes more intuitive over time. As you become more confident in the techniques, you will find that your imagination can be a powerful tool when it comes to promoting relaxation and sleep.