How Mindfulness Can Improve Your Sleep Quality

Sleep undoubtedly has a major impact on our functioning and overall well-being as we go about our daily routines. However, consistently getting a good night’s sleep can be challenging. About one-third of Americans report not getting enough sleep on a daily basis. Additionally, sleep disorders like insomnia, which is marked by an inability to fall and stay asleep for the desired amount of time, may affect between 10 and 35 percent of the American population. Such disorders have been addressed through a range of treatments, including medication and different forms of therapy. However, research also suggests that intervention through mindfulness techniques can help manage sleep difficulties.

When observing adults who experienced challenges sleeping, authors of a study published by JAMA Internal Medicine found that completing a mindfulness awareness program was associated with considerable improvements. More specifically, half of the adults in this study completed a program teaching them exercises that allowed them to “focus on moment-by-moment experiences, thoughts, and emotions.” This included meditation. The other half of the adults participated in a sleep education class. The group who completed the mindfulness program showed “less insomnia, fatigue, and depression” than the sleep education group by the end of their respective programs. Similar results have been found by several other sources, including the journal Sleep and the International Journal of Public Health.

Health experts recommend mindfulness practice being incorporated daily for about 20 minutes. Practicing these habits every day can make it easier to evoke relaxation at night when falling asleep is challenging. By choosing a calming focus, like your breath, a phrase, or a short prayer, mindfulness allows you to let go and relax, returning your attention to your chosen focus when you find your mind wandering. Using this practice to fall asleep easier and mitigate sleep challenges may be worth a try.