Failure to fall asleep at bedtime or wake up at night in the midst of a whirlwind of thoughts is often a painful ordeal. Performed regularly, these exercises can be of great help.
Chronic insomnia is a major public health problem that affects approximately 10% of adults. Mindfulness practice is an effective approach to treat this type of disorder. Its results on sleep are comparable to those of sedatives but better: the optimization is more durable and, above all, without side effects.
A study has been conducted on how to improve sleep disorders to better understand the link between sleep and mindfulness training. Participants said they didn’t sleep more; on the other hand, they recognized better sleeping, waking up “fresher”, feeling less distressed about insomnia, and above all better able to cope with it when it did occur.
They also felt more motivated to follow sleep hygiene guidelines. The body scan exercise has been identified as an effective tool for getting back to sleep faster. For the participants, meditation was essential to maintain progress. The feeling of being better physically and emotionally more stable encouraged them to continue their efforts.
For the insomniac, meditation has the advantage of being practicable at all times and without the harmful effects of sleeping pills!
Exercises
The “body scan” (25 minutes)
– To practice it, you can either lie on your back or sit down. There is no rule. The position that is most comfortable for you will be the right one.
– Start by taking the time to readjust your posture so as not to hurt.
– Take the time to identify the points of contact of your body with the support.
– Your breathing raises your chest, so that the exhalation will stabilize your posture.
– You will focus your attention on the different parts of your body. Follow the order that suits you, from the ends to the bust.
– Gradually move your fingers up towards your shoulder or your toes towards your hip, on each side, taking the time to focus on the different parts. Wait ten seconds at each location, to feel the bodily sensations, the position of your member or of the part concerned, the points of contact with the fabric of your clothes.
– The interest of the exercise is not to feel good, but to see how the spirit wanders, wanders. Practicing to follow the different parts of the body serves as training to make him come back “right now – now”.
– Finding that you have thought of something else is normal. Practicing will help you to come back again and again to the different parts of the body to get out of the mind, to return to the present and sustain your attention.
Seeing thoughts differently
Learn to watch the thoughts go through your mind. They are projected as on a cinema screen or move in the sky like the clouds. See these reflections as mental phenomena: they have nothing to do with reality. To step back, here are some tips:
It can be tempting to believe that the thought is true. But remember: it’s up to you to decide if it has value. Give it a score between 0 and 10 – 0 if it is not credible, 10 if it seems real to you.
Choose how you will react. Will you continue to “take the lead”, will you “give up”?
Write your thoughts in black and white. Putting them on paper allows you to put them at a distance, even if only the time to write them. The reflections will be less emotional.
Ask yourself: are you objective or overwhelmed by your emotions?
Play with your thoughts, make them go and come back. Go below, above, as if you were the spectator.
When they are particularly painful, it can be useful to relive the bodily sensations they trigger. Our thoughts sometimes poison our existence. For example, we put pressure on ourselves to perform a thousand tasks in a day without anyone asking us for anything. We draw up lists of “to do” that are totally infeasible and we impose deadlines on ourselves, without making the difference between the important and the urgent. Result: we are tense and anxious, without really knowing why, when it is only “things to do” and that some can wait. During meditation, this type of thought can arise and embark on us without even warning us!
Relaxation method
– Ask yourself: “How do I feel, right now – now?” Focus on your thoughts, emotions and bodily sensations.
– Save yourself some sleep time, especially if you are sleepy during the day. Regardless of the number of hours, the main thing is that you do not nose down. Take a 20-minute nap if necessary.
– Act on your stress by opting for a relaxation method, such as conscious breathing that you can use at will. You can’t always eliminate stress, but you can balance it.
Healthcare Guide 