Mindfulness is a great practice for staying awake living in the present. However, did you know that mindfulness can also help you fall asleep and stay asleep? In a world where we are constantly going from one place to the next and where it seems like our to-do list is never ending, where can we find more time? It seems like we have become more efficient with all this new technology, yet why do we feel like we never have enough time?  

It seems like in the United States we are constantly strapped for time. There is always something to do or someone to see. We want to do all the things, but there are only 24 hours in a day. So, what can we eliminate or diminish? Sleep! Most of us are sleep deprived and we don’t even notice it until we stop. We push ourselves past our limits by going to sleep really late and waking up really early.  We compensate by either drinking coffee or consuming something with caffeine that will give us the energy that we need to complete our tasks and keep us awake. Whether it is by choice or because we are having a hard time falling asleep, the consequences of not getting enough sleep can be detrimental for our health and can even cause death.  

Most people complain about not being able to fall asleep. There could be health reasons, so it is important to check with your doctor to rule any medical problems. One of the culprits could be not having a set time to go to sleep or a nighttime routine that tells your body that it is time to start winding down. Our circadian clock might be out of balance. However, for most people, it is what is going on inside their mind that keeps them awake. Worrying can make it hard to fall asleep. Journaling is a great way to get your worries out of your head. One of the ways to calm your mind down is by doing a body scan. You can also do breathing exercises. This is when you concentrate on your breath. The moment you feel that your mind starts to wander, you can just acknowledge it and bring your focus back to your breathing.  

Sometimes the stress generated from worrying about falling asleep can get your body all tensed up. It feels like you will never fall asleep and the minutes start to stretch. When you are laying down in your bed, remember that your mind and your body are regenerating and that you are resting even if it doesn’t feel like it. Just submerge yourself in the experience. Even when your mind is telling you that you should do something else, resist the temptation and concentrate on your breath. Eventually, your mind will quiet down, and you will be able to fall asleep.  

It is important to sleep for at least 7 to 8 hours. People talk about exercise and eating right, and sleep is often forgotten. Yet, sleep will affect the kind of day you will have so it is important to make it a priority.  

For more information, please check the following resource.  

Stahl, B., & Goldstein, E. (2019). A Mindfulness-Based Stress Reduction Workbook. New Harbinger Publications, Inc.