Mindfulness for Insomnia by Stacey Lee Henderson
Clinical & Organizational Psychologist
Mindfulness for Insomnia by Stacey Lee Henderson
Are you suffering from insomnia? Have you tried everything and still not sleeping? Clinical & Organizational Psychologist, Stacey Lee Henderson, shares how mindfulness can help you with this frustrating issue.
Introduction
In our fast-paced, digital world, the prevalence of insomnia has become increasingly alarming. The busy itineraries in our daily lives, coupled with the constant connectivity to technology, often leave individuals struggling to find the restorative sleep they need. While various remedies and medications exist, one holistic approach that has gained significant attention is mindfulness practice. Rooted in Buddhist traditions, mindfulness practices offer a unique and effective avenue for those grappling with insomnia to find solace and tranquillity.
Understanding Insomnia
What is insomnia? The Mayo Clinic defines insomnia as “a common sleep disorder that can make it hard to fall asleep or stay asleep. It also can cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up.” In terms of sleep hours, most adult need to sleep between 7-9 hours a night.
While it’s often not possible to identify a single cause for insomnia, some of the contributing factors include: stress and anxiety, Poor sleep routine and sleeping environment, Lifestyle factors (e.g., alcohol, nicotine, caffeine, shiftwork, etc), mental health condition (e.g., mood disorder, anxiety disorder, psychotic disorder), physical health problems, or medication. Finding out what might be your contributing factors with a Psychologist, Counsellor, or Psychotherapist may be helpful to address the underlying causes.
Insomnia can have profound effects on one's physical and mental well-being. From heightened stress levels to impaired cognitive function, the consequences of chronic sleep deprivation are far-reaching. In fact, sleep deprivation is a known method of torture during war. Conventional treatments for insomnia often focus on pharmaceutical interventions, but mindfulness presents a non-pharmacological and sustainable alternative.
Mindfulness Defined
Mindfulness is a practice that encourages individuals to bring their attention to the present moment in a non-judgmental manner, whilst bringing in a sense of compassion. It involves cultivating the triangle of awareness, of one’s thoughts, emotions, and physical bodily sensations while fostering a sense of acceptance. Through frequent mindfulness practice, individuals can develop a more profound connection with their inner selves, promoting emotional resilience and a heightened sense of well-being.
The Mind-Body Connection
Mindfulness operates on the principle of the mind-body connection, recognizing that mental and physical well-being are intricately linked. Chronic stress and anxiety, common contributors to insomnia, manifest physically in the form of muscle tension, elevated heart rate, and shallow breathing. Mindfulness addresses these physical symptoms by encouraging relaxation and restoring the body's natural balance.
Mindfulness and Sleep Quality
Several studies have explored the relationship between mindfulness and sleep quality, revealing promising results. A study published in the Journal of Sleep Research found that mindfulness-based interventions significantly improved both subjective and objective measures of sleep quality in individuals with insomnia. Mindfulness practices, such as meditation and deep-breathing exercises, create a conducive environment for relaxation, helping to alleviate the hyperarousal often associated with insomnia.
Cultivating Mindfulness for Insomnia
How can we use mindfulness for insomnia? There are a few techniques. Try and see which works for you.
Meditation Practices
Mindfulness meditation involves focusing one's attention on the breath, a specific mantra, or a point of awareness. Regular meditation sessions, even as short as 10 minutes, can gradually train the mind to remain present and disengage from the racing thoughts that often accompany insomnia.
Body Scan Technique
The body scan is a mindfulness technique where attention is systematically directed to different parts of the body, cultivating awareness of sensations and promoting relaxation. This practice helps individuals release tension and ground themselves in the present moment, facilitating a smoother transition into sleep.
Mindful Breathing
Conscious breathing exercises, such as diaphragmatic breathing or the 4-7-8 technique (which involve breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds), can be powerful tools in calming the nervous system. By focusing on the breath and regulating its rhythm, individuals can induce a state of relaxation conducive to restful sleep.
Mindful Lifestyle Choices
Beyond formal mindfulness practices, incorporating mindfulness into daily life can contribute to better sleep hygiene. Being present during daily activities, savouring meals, and engaging in mindful movement like yoga can create a sense of calmness that extends into the night-time hours.
Challenges and Persistence
While mindfulness holds immense potential in addressing insomnia, it is essential to acknowledge that adopting a mindful lifestyle requires commitment and persistence. Like any skill, mindfulness takes time to develop, and its benefits may not be immediately apparent. Individuals with insomnia should approach mindfulness with an open mind and allow for a gradual integration into their daily routine.
Mindfulness-Based Cognitive Therapy (MBCT)
Mindfulness-Based Cognitive Therapy is a structured program that combines mindfulness practices with elements of cognitive-behavioral therapy. Originally developed to prevent the recurrence of depression, MBCT has shown efficacy in improving sleep quality. By addressing negative thought patterns and fostering a non-judgmental awareness, MBCT equips individuals with valuable tools to navigate the challenges of insomnia. You will need a trained psychologist, counsellor, or psychotherapist to guide you in MBCT.
Conclusion
In a world dominated by the constant pursuit of productivity and efficiency, the toll on our sleep has never been more pronounced. Insomnia, once dismissed as a mere inconvenience, is now recognized as a significant health concern with far-reaching implications. Mindfulness, with its ancient roots and modern applications, offers a beacon of hope for those seeking respite from the clutches of sleeplessness.
As we embrace mindfulness and its transformative power, we embark on a journey toward inner peace and restful nights. The art of being present, of letting go of the burdens that weigh us down, is a gift we can give ourselves every day. In the stillness of the present moment, insomnia loses its grip, and tranquillity becomes our steadfast companion on the path to a rejuvenated and fulfilling life. If this is something that speaks to you, why not book a session with me to explore how to incorporate mindfulness in your life, not only to improve your insomnia but for your general wellbeing.