Welcome to Wondrable.
How are you doing?
This is day 11 of mindfulness in isolation.
Today we're going to look at sleep,
A really important part of staying well.
If you don't get enough sleep,
Your body reacts by producing extra stress hormones.
That's not what we need right now.
A good night's sleep not only helps the body reduce stress,
It also helps the body make extra protein molecules that help fight infections.
So a good night's sleep is a key defense in our battle against COVID-19.
And today we'll look at how we can use mindfulness to improve sleep.
If you've been listening regularly,
You may already be noticing a difference.
Even small amounts of daily mindfulness have been shown to improve sleep.
But what about those moments lying in bed,
Where sleep isn't coming,
Or when we wake with our mind full of thoughts and worries?
Mindfulness can help at these times too.
We don't help our cause when we lie awake worrying about not being able to sleep.
So try to see those wakeful moments as an opportunity to build some extra mindfulness practice.
Meditation practitioners have often said that 20 minutes of mindfulness is as restorative as two hours of sleep.
So last year,
Researchers at Oregon State University tested this idea with a group of entrepreneurs.
They found that an average of 10 minutes of meditation had the same effect as an extra 44 minutes of sleep.
That's because the way meditation helps the body to rest and regenerate.
That's not to say you can replace sleep with mindfulness,
But it's certainly a helpful way to spend time awake in bed.
So let's try a few mindfulness exercises that you can do if you're lying awake at night.
You're at home right?
So let's go lie down for a minute and have a go.
Pause if you need some more time.
Okay,
Lie on your back and take a moment to tune in to the sensation of touch.
Can you feel your weight on the mattress?
Your head on the pillow?
The sheets touching your skin?
Now put both your hands on your belly.
Focus in on the breath here and the rising and falling of your abdomen.
There are no thoughts in your belly,
So keeping your attention here is a great way to switch off.
See if you can move all your attention to your belly and the gentle rising and falling of your breath.
When your mind wanders off,
Gently bring it back.
Go easy on yourself.
Remember,
It doesn't matter how many times you drift away and come back.
It's all part of the process.
It all counts.
Nice work.
That's all there is to it.
Next time you have trouble sleeping,
Try to see it as a gift.
A perfect opportunity to practice mindfulness.
One day at a time.
Thanks for being here.
