Difficulty Sleeping: A Common Problem
Many people struggle to fall or stay asleep during the night. This can be frustrating and affect daily life. According to KOAT health expert Dr. Barry Ramo, a significant number of individuals have difficulty sleeping, whether it’s waking up in the middle of the night and not being able to go back to sleep or having trouble falling asleep in the first place.
A Proven Drug-Free Technique
Dr. Ramo explains that mindfulness-based relaxation is a treatment that can be used to help with sleep. This technique involves breathing in slowly through the nose for four or five seconds and exhaling slowly, focusing on the breath as you inhale and exhale. By doing so, individuals can calm their minds and bodies, making it easier to fall asleep.
The Process of Mindfulness-Based Relaxation
The process begins with slow and deliberate breathing. The next step is to look inward and assess how the body is feeling. This is done through a technique called body scanning, which involves starting from the head and working down to the toes, scanning the body for areas of tension and relaxing them. This practice has been used for centuries in meditation and has been shown to be effective in reducing stress and anxiety.
Overcoming Distractions
It’s normal for the brain to get distracted during meditation, and it’s essential to know how to overcome these distractions. Dr. Ramo suggests returning to the breath as a way to avoid disruptive thoughts. If thoughts are disturbing, try to let them pass and focus on the breath. By doing so, individuals can quiet their minds and relax their bodies.
The Benefits of Mindfulness-Based Relaxation
Some researchers have found that using mindfulness-based relaxation before bed can reduce the number of night awakenings. Instead of watching TV or scrolling through social media, trying out these techniques can be an effective way to fall asleep more quickly. It may take some time to get used to, but with practice, it can become a valuable tool for improving sleep.
Conclusion
Difficulty sleeping is a common problem that affects many people. However, with the help of mindfulness-based relaxation, individuals can learn to calm their minds and bodies, making it easier to fall asleep. By incorporating slow and deliberate breathing, body scanning, and overcoming distractions, people can improve the quality of their sleep and wake up feeling rested and refreshed. By trying out these techniques and making them a part of their bedtime routine, individuals can take the first step towards a better night’s sleep.