2024-01-10 19:30:00
THE trouble falling asleep and staying asleep unfortunately disrupt the nights of many people… Many natural alternatives are therefore emerging to remedy this and one of them is gaining more and more momentum: mindfulness meditation. Because ? Taking a distance and observing your thoughts while focusing your attention on your breath and your physical sensations allows you to reduce stress and anxiety. We take stock with Anne-Laure Fraga, certified MBSR mindfulness meditation instructor & Elodie Caillaud, quality of life at work (QVT) and mindfulness meditation trainer.
How can mindfulness meditation help us sleep better?
First of all, please note that mindfulness meditation is a secular practice increasingly studied for its therapeutic virtues. “Its virtues have been studied for around forty years and it is today recognized and even recommended by the High Authority of Health (HAS) in certain indications,” notes Anne-Laure Fraga, who recalls that its practice has today become more widespread, both among individuals, but also in educational establishments or in businesses.
You have probably already practiced this type of meditation to regain self-confidence and concentrate just before an exam or a stressful interview. But did you know that mindfulness meditation also promotes falling asleep when practiced regularly ? At the risk of breaking down an open door, it is known to limit stress and anxiety, which inevitably has an impact on our ability to fall asleep:
Mindfulness meditation promotes rest and relaxation, blocks ruminations and helps avoid anxious projections that can delay falling asleep. Elodie Caillaud, trainer in mindfulness meditation.
And Anne-Laure Fraga adds: “Generally speaking, mindfulness meditation allows to be more anchored in the present, to free yourself from physical and mental tensions, to take a step back from the uninterrupted flow of our thoughts et to calm down before sleeping ».
In other words, the end of day sessions can serve as decompression airlock and signal to our body and mind that it is soon time to let ourselves fall into the arms of Morpheus. From a purely physiological point of view, let us also remember that the fact of concentrate on your breathing soothes our nervous system. It is also the principle of cardiac coherence which promotes falling asleep.
For better sleep, meditate at any time of the day or night!
Contrary to what one might think, morning meditation sessions can also impact our nights: “The benefits of meditation are not necessarily immediate: they are generally felt in the long term, through regular practice », explains Anne-Laure Fraga. Concretely, the more you “train” (whatever the time of day or night), the more responsive your body and mind will be!
Can everyone benefit from these benefits?
The benefits of meditation can obviously vary between people, to the extent that some are more receptive than others depending on their state of mind, their life events, etc. “To benefit from the benefits of meditation, you still need to want to get involved and leave your ‘autopilot’ mode », underlines Elodie Caillaud.
Is it normal to fall asleep during a meditation session?
Rest assured, it is completely normal to feel sleepy during a meditation session, especially if you are starting out or have become particularly tired). As noted above, meditation involves deep relaxation conducive to sleep. If this is not your goal, try meditating in a seated position, preferably in the morning or early followingnoon.
How to meditate before sleeping to find sleep more easily?
First of all, know that wanting to fall asleep too quickly can be counterproductive. Likewise, if you try at all costs to clear your mind… Injunctions to let go often put unnecessary pressure on our shoulders and induce more stress, assure our experts. On the other hand, the simple fact to settle down comfortably and “let yourself be” can help you drift gently into sleep.
As a reminder, mindfulness meditation consists of strengthening one’s attention to return to the present moment: “The idea is to escape from the illusion of the omnipotence of the mind to anchor yourself well in your body in real time », Indicates Elodie Caillaud. And her colleague adds: “At first, we realize that we are in the present moment, then that we are no longer there and then we choose to consciously return to it. With a little practice, it becomes increasingly easier to exit ‘autopilot’ mode and to move away from our anxious projections and other ruminations ».
In practice, several meditation techniques can be used:
Observe your thoughts : Sit or lie down in a quiet place and observe your thoughts, trying not to dwell on them too much. Imagine that your thoughts are clouds passing through the sky of your mind. Gently return your attention to your breathing when you realize your mind has wandered.Mindful breathing : Sit comfortably and focus on your breathing. Take deep, slow breaths, focusing on the flow of air moving in and out of your lungs. Let the thoughts pass without getting attached to them. Good to know: this is the principle behind the famous 4-7-8 method for falling asleep in just a few minutes!The visualization: imagine a peaceful and relaxing place, such as a sunny beach, a snowy forest or a flower garden that soothes you. Try to visualize every detail: the colors, the sounds, the smells… And let yourself be overcome by serenity. You can also imagine that each stressful or worrying thought is a flower with a thousand petals. Visualize these petals detaching and falling gently to the ground.The body scan (or body scan): lie comfortably and focus on each part of your body, starting with your toes and working your way up to your head. Consciously releasing muscle tension promotes relaxation! Note: this principle is not so far from the brain tapping technique. You can also repeat positive and calming mantras to yourself such as “I am calm and relaxed”, “I am freeing myself from stress”, “I am going to sleep well”, etc.Finally, guided meditation has proven itself: listen to guided meditation recordings specifically designed to promote sleep. You will find them on different applications, on music or video platforms.
Either way, you can end your meditation with a few minutes of reflection on the positive aspects of your day and express gratitude for these moments. If this calms you down, write down these thoughts and your feelings in a notebook to see your progress followingwards.
Integrate mindfulness meditation into a good evening routine
To take full advantage of the benefits of mindfulness meditation on sleep, you still need to be in good conditions:
Choose a regular time slot that suits your schedule. Knowing that it is better to stick to regular bedtimes and wake-up times. Sit or lie down in a quiet place without noise or distraction and dim the room. Maintain a cool temperature in your room (if this is the room you have chosen to meditate in), ideally between 16 and 19°Celsius. Whenever possible, establish a digital curfew and step away from computer, phone, and television screens at least 30 minutes before your meditation session. And don’t take out your cell phone between the end of your session and the start of falling asleep.Avoid the consumption of stimulants like caffeine and Choose foods that promote the synthesis of melatonin.If necessary, following your meditation session, read a few pages of your bedside book or listen to a little music. During the day, expose yourself to natural light et practice regular physical activity.Avoid looking at the time once you’re in bedas this can increase sleep-related stress.etc.
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