How to fall asleep with mindfulness techniques

In the life of every human being, adequate and quality sleep always plays an important role in maintaining human health, physical and mental health. However, up to 35-50% of adults, especially the elderly, regularly experience sleep problems because they are mainly related to stress. Meditation techniques are one of the methods to help solve these problems.

Mindfulness meditation is a way to fall asleep quickly based on focusing on the breath and paying attention to the current emotions and thoughts of the practitioner. When practicing mindfulness meditation, one needs to try not to think about past or future experiences, thereby stimulating the body's relaxation responses and purifying the mind from everyday problems.
The essence of meditation can help improve the control of the autonomic nervous system, reduce the level of insomnia, increase the sleep hormone melatonin and precursor serotonin, regulate heart rate and blood pressure, stimulate like the part of the brain that controls sleep. Therefore, one of the easiest ways to fall asleep is through mindfulness techniques.

Besides acting as the fastest way to fall asleep in some meditation subjects, mindfulness can also bring many other psychological and physical benefits such as:
Enhance physical health: Mindful techniques can help control blood pressure, cardiovascular conditions, chronic pain, and other gastrointestinal problems. Managing mental health problems: Mindfulness meditation can be used to treat anxiety disorders, depression, obsessive-compulsive disorder, eating disorders, or substance abuse. Improve quality of life: Having relaxed thoughts and states of mind after mindfulness meditation can help you enjoy the simple things in life and get through difficult times.

Mindfulness techniques can be done in 2 simple steps:
Step 1: Choose a calm way to direct your focus as much as possible such as taking deep breaths or saying a positive phrase over and over again. re: “Relaxing”, “I am relaxing”. These things are done again and again while the exhalation and inhalation are still maintained steadily. Step 2 (relaxation): after focusing on present feelings, enter a state of letting go and not worry about what is going on. In case you feel your mind becomes anxious or think about the present, take a deep breath and perform step 1 from the beginning.

Although mindfulness meditation is a method that can effectively help improve sleep, external factors also play an extremely important role in improving sleep quality such as:
Environment: work Relaxation before bed is best done in a quiet space. This does not mean a completely silent space, but soothing sounds that help relax the soul can also be highly effective. Concentration: To practice mindfulness techniques effectively, concentration is very important. The practitioner should try to focus on reality instead of other problems in the external environment or in life. Maintaining proper breathing or focusing on an image in your head can help prevent unnecessary thoughts. Mindfulness practice position: the purpose of practicing mindfulness techniques is to improve sleep, so the place to meditate needs to be as comfortable as in bed. In addition, people with sleep problems should also maintain a fixed bedtime to create a habit of sleeping and waking up even during weekends. Physical activity during the day can also help with sleep at night and improve your health.
Finally, should avoid using electronic devices such as phones, computers or TVs too long before going to bed, avoid alcoholic beverages, caffeine or a full meal right before going to bed to ensure quality. the best amount of sleep.
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