We are a generation of sleepless minds. Good sleep is the most difficult and expensive thing in this fast-paced world. We need to be updated on everything to cope up with the new trends otherwise, we will be outdated. For that we need to take extra intellectual, emotional and physical efforts. Our living style gets affected by plenty of work and personal stress. Out of everything, sleep is the most affected one in our routine. We are forced to rely on many services that help to catch sound sleep. Some may need even medications prescribed by doctors to sleep. As the world of competitions and deadlines grows, people tend to be more stressful and anxious leading to so many sleep problems. Regular sleep deprivation also leads to memory loss, severe mood swings, weight gain and lack of attention span. We have several methods to be practiced on daily basis for improving the quality of our sleep.
Mindfulness is a technique of watching ourselves closely. It’s an ability to “be with what is”. In the process, our mind is fully aware on what is happening within and around us. It’s a very helpful technique to make our mind alert on all our actions and situations. As a result, we will be able to respond to everything accordingly without getting overwhelmed. Our mind is a complex system that often makes drifts and digressions from one topic to another. So we need to consciously make it focused on the necessary things. There are many techniques in mindfulness that we can do regularly to obtain a proper sound sleep.
Put aside your devices
The first thing to do before going bed is to keep your digital devices away. The screen emits blue light which affects our brain by increasing alertness and reducing melatonin. So it’s best to avoid devices in order to catch good sleep.
Choose a calming focus
We can focus on something calming to get our body and mind relaxed before sleep. It may be our breath, a sound, music, a prayer, a thought or an object. Keep focusing on it until our mind gets assurance that it’s time to calm down.
Let go and relax
Don’t pay serious attention to our problems during bed time. Try to let go of the disturbing thoughts and focus on the present. When we realize our mind is wandering, take a deep breath or keep on telling “everything is okay” and slowly return your attention to a chosen focus.
Don’t force it
Don’t pressurize yourself to try catching sleep. Out of our intense yearn to sleep; we may force ourselves to try different methods to sleep. It creates adverse effect on us like increasing the stress level of not getting sleep. Embrace the moment and allow your sleep come naturally.
Try body scan meditation
It’s an effective technique in mindfulness. Begin with watching your breathing and body sensations. Picturize all your body parts in mind and make each relaxed separately. Gradually your body will be at peace and you will be able to achieve sound sleep.
Allow worrisome thoughts
If something troubles you and you force yourself to forget it, it may hurt more than it helps. Rather than focusing on the worrying thoughts, think of the things that come after a turbulent situation. For example: you can imagine yourself lying on a bed listening to your favorite music after a hectic presentation at office.
Focus on gratitude
Being grateful for whatever we have is a great quality difficult to possess. You can focus on something you are looking forward to rather that what may go wrong. You can also think of the events from your recent past that you are grateful for. It may be a person or object too. Gratitude makes us humble and peaceful.
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