Studies show that a good nights sleep at the right times is essential in supporting your mental health, physical health, quality of life, and safety.
And unfortunately, when we're stressed, a good nights sleep is one of the first things to go.
Luckily, http://mindful.org offers some helpful advice on how we can add some more quality Zzzs to our nights:
1. Dim the lights 1 hour before bedtime - Send a signal to the brain and body that it's time for rest.
2. Avoid looking at anything with a screen -- I like putting my devices in another room to avoid the temptation to log back on or quickly check an incoming notification. Plus the light can keep you awake and alert. If you use your phone as your alarm clock, try putting it in Airplane mode, so that you're not disturbed.
3. Ten minutes before bedtime, begin a focused mindfulness exercise - a body scan is a great way to relax the body and release subconsciously held tension in the body.
4. If your mind begins to wander, notice that it wandered and get back on track. Try to avoid judging yourself—your mind will indeed wander; that's what it does. Just patiently restart the exercise. As many times as you need to.
5. Get in bed and focus on your breath - focus on your breathing for a few breaths or for a few minutes. If you are unable to fall asleep, try the bodyscan again.
Give it a try and let me know how it goes. Sweet dreams! 💛😴