A question that has come up in past Mindfulness Workshops has been “How can I sleep better?” Here are some tips that may be helpful.
Prior to sleeping:
No screens right before bed (TV, Ipad, cell phone); both because of the blue light that inhibits melatonin production (which is needed to go to sleep) and because of the activity, that being busy on the screen, triggers in your brain.
Take advantage of twilight, as people used to do. Instead of turning on full lights, turn them to lower settings, or use candlelight. Provide a small light in your bathroom instead of full light. This way you slowly transition into night mode.
Tune your activities to the evenings; no more busy activities in the late evening. So divide activities so that you go from (possibly) busy during the day to less and less busy in the evening.
During the night:
When you can't sleep at night, use this breathing method: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds (or longer), hold for 4 seconds, then inhale again for 4 seconds, etc.
Tense your body, then relax your body afterwards.
The body scan; go through your entire body in your mind. This is a focus exercise, but can also be useful for falling asleep.
You are welcome to join the following Mindfulness workshop on December 18 from 7 p.m. to 9 p.m.
