Recently there have been some studies looking into whether or not mindfulness, and other meditative movements like those found in yoga, tai chi, and qi gong, can improve sleep quality. According to one review of studies taking a few minutes to settle your mind and body before bed can help you fall asleep faster as well as help you get more restful sleep. There’s still a need for more high-quality research. One review of 1,049 studies on meditative movement and sleep outcomes only found 14 studies worthy of being included in the review. Of those 14, the results showed that mindful movement interventions resulted in significantly better sleep quality. While we wait for the research community to provide more definitive answers, it seems it’s definitely worth giving mindful movement a try if you have trouble sleeping. In part three of our mindful movement series with Cara Bradley you can try a bedtime routine that stretches and relaxes areas of your body that tighten up during the day, such as low back, hip flexors, and upper back muscles, followed by a meditation to settle the mind. Before you begin, get yourself ready for bed (because you’ll be sawing logs before you can say good night.)
Mindful Movement To Ease into Sleep
Mindful Breathing to Ease into Sleep
For this meditation you’ll extend your exhale twice as long as your inhale as a way to settle your mind and nervous system before getting under the covers. Let go of your day. Now that your body is more relaxed, stretch yourself out long on the floor. Separate your feet and position your hands with your palms facing upwards. Notice your breath. Don’t change your breathing yet; just notice the subtle lifting and lowering around your belly as you breathe. Extend Your Breath. Breathe so that your exhale is twice as long as your inhale. F example you could count to three on your inhale and six during your exhale. (If that feels uncomfortable, you can change it by counting 2 on your inhale and 4 on your exhale, etc.) The point isn’t to hyperventilate or pass out. You want the ratio to feel comfortable, so that you’ll stay with it. The counting will help you stay focused and relax your body at the same time. After a few minutes open your eyes and notice how you feel. Slowly get up and crawl right into bed.
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Mindful Staff September 30, 2020
Michelle Maldonado October 12, 2020
Steve Calechman July 21, 2020
