Can mindfulness improve sleep quality?

Mindfulness practices may improve sleep through biological processes that target common sleep saboteurs. Specifically, by reducing pre-sleep anxiety and racing thoughts, mindfulness techniques make restful sleep more attainable. Evening mindfulness engenders relaxation responses that signal the body to prepare for rest and restorative sleep. By practicing consistently, you create lasting benefits in sleep.

Evening body scan meditation helps create optimal sleeping conditions. Lie down comfortably and systematically notice the sensations in your body, from your toes to the top of your head. Breathe into any area holding tension. This practice will activate your relaxation response and shift your attention from your mind to your body.

Mindfulness regulates sleep hormones as the practice is followed. Cortisol levels decrease. In contrast, melatonin levels increase as a natural consequence of the practice. The biological change helps you fall asleep faster and reap deeper cycles of restorative deep sleep. The changes become apparent after several weeks of regular practice each night.

Nurture your sleep with consistent pre-sleep minfulness: Spend ten quiet minutes basking in gratitude before sleep; breathe into your belly; jot down tiny changes in sleep quality into a sleep journal. Over time, these tiny consistent acts yield treasures.

Read the full article: 10 Essential Mindfulness Practices for Everyday Life